WOD Wed 7-10-13
July 9, 2013
WOD Fri 7-12-13
July 11, 2013

WOD Thu 7-11-13

One of the greats – Franco Columbu

Warmup:
Run 1 outdoor lap
4 minutes hamstring mobility and dynamic stretching
Barbell warmup and deadlift fundamentals review
 
Strength: Deadlift
3 sets of 5-7 reps each
Percentage of 1RM for each set should be – 65%, 75%, and 85% , last set is max reps
 
Conditioning:
AMRAP in 14 minutes
10 Deadlifts 185/135 (no more than 50% of 1RM)
15 Calorie row
 
Cool Down:
1) 100M Walk and stretch
2) Banded hip flexor stretch at rig – 1 min L/R
3) Banded hamstrings stretch (lying on back)
4) Drinking bird – 10x L/R