WOD Mon 7-8-13
July 7, 2013
WOD Wed 7-10-13
July 9, 2013

WOD Tue 7-9-13

6pm class working hard!

Warmup:
Coach Lead DROM and mobility work
Running/squatting drills – 4 x 30m / 15 air squats
 
Skill/Strength: Handstand progressions
15 minutes working headstand, handstand, handstand walking, handstand pushups. 
Select from this list:
7 x 30 sec handstand holds
7 sets for max reps HSPU
7 x 30ft. handstand walk
 
– Ask a coach for direction on your personal progression and ideas for what to work on next!
 
Strength: Back Squat
5 sets of 5-7 reps increasing weight each set from 65% to 85% of your 1RM
– On the final set – go for MAX reps
– Then – 1 x 20 at 50% 1RM
 
Cool Down:
1) Easy row 400M
2) Couch stretch – 2 min L/R
3) Foam roller – quads 2 min L/R
4) Dragon Fly – 30s L/R x2
 
 
 
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