WOD Tue 7-30-13
July 29, 2013
WOD Thu 8-1-13
July 31, 2013

WOD Wed 7-31-13

 

Warmup:
5 minutes personal DROM – get shoulders ready for pressing
3 rounds NFT
7 PVC pass throughs
7 PVC OHS
7 steps OHS duck walk fwd/back
 
Strength: Push Press
5 sets of 5-7 reps
Weight as follows: from Shoulder Press – 85%, 90%, 95%, 100%, 105%, 110%
– Final set for max reps
 
Conditioning:
5 Rounds for time
300M Row
10 OHS 95/65
10 pullups
 
Cool Down:
1) Walk & stretch 200M easy
2) Double LAX ball – 3 locations, 12 snow angels each in T-spine
3) Double LAX ball – glutes -2 min L/R
 
 
 
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