WOD Fri 7-12-13
WOD Thu 7-11-13
July 10, 2013WOD Sat 7-13-13
July 12, 2013WOD Fri 7-12-13
101 Class working hard on their benchmark WOD!
Warmup: Coach Lead DROM Foam roller warmup – middle back, shoulders, quads Barbell shoulder press review and warmup Strength: Shoulder Press EMOM 10 minutes – 5-7 reps at ~65% 1RM, increase if possible up to 85% during the session Conditioning: 3 rounds for time 400M run 7 Ground to overhead (Snatch variants or C&J variants) 155/105 12 burpees – 15 min time cap Cool Down: 1) 400M easy row 2) Banded trap stretch – 1 min L/R 3) Cat/Cow – 8 cycles holding 10 sec in each position 4) Spider man stretch – 5 L/R