WOD Tue 7-16-13 “Kelly”
July 15, 2013
WOD Thu 7-18-13 “Eva”
July 17, 2013

WOD Wed 7-17-13

Mom & Daughter fitness team!

750M Warmup Row
Shoulder stretches for rack position and kip practice
90 sec squat hold as a group
Strength: Front Squat
5 sets of 3 reps working up from 70% to 90% of your 1RM
– Final set is for max reps
Gymnastic Skill: Rings
– 15 minutes working ring movements (Muscleup, Ring Dips, Ring pushups, Ring Rows, isometric holds in various positions)
– If you are used to working on the rings hanging from the rig – try your movements on the overhead hung rings today!
300M Row
25 Ring dips
300M Row
– The cashout can either be “yea I did it” or “don’t talk to me for 3 or 4 minutes while I regain my composure”.  For these to be effective lactic training sets you have to REALLY TRY HARD.
Cool Down:
Walk/jog an outdoor lap
1) Standing hamstrings stretch 2 x 1 min L/R
2) Spiderman stretch – 5 reps L/R
3) Triceps stretch 3 x 30 sec each