WOD Thu 7-11-13
July 10, 2013
WOD Sat 7-13-13
July 12, 2013

WOD 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
 
 
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
Fill out the form to receive your free ebook

x