WOD Thu 7-18-13 “Eva”
July 17, 2013
WOD Sat 7-20-13
July 19, 2013

WOD Fri 7-19-13

Who’s hungry?

Remember the Acuity Challenge in Sheboygan is Saturday morning with registration ending Friday night!   Check out their Facebook page as well for a race map.
 
Warmup:
10 x 30M running drills and warmup
Group Interval warmup: 8 min – 30s work/rest
Pushups
Light deadlift (75/55)
Jumping Jacks
Ring Rows
 
Strength: Deadlift
5 sets of 3 reps
– Start at 70% and move up to 90% 1RM
– Final set should be for max reps
 
Conditioning: 21 Minutes in heaven
7 Rounds:
1 minute – 12 Deadlifts at 50% 1RM
1 minute – 12 Reps – Slam Ball 30/20
1 minute – 12 Burpees
 
Cool Down:
1) Partner hamstring stretch – 2 minutes PNF each leg with a buddy
2) Row 500M easy
3) Couch Stretch – 2 minutes each leg
 
 
 
 

 

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