WOD Thu 8-1-13
July 31, 2013
WOD Sat 8-3-13
August 2, 2013

WOD Fri 8-2-13

Warmup:
3-5 min Light stretches, calves, hips, hamstrings, quads, shoulders
8 x 30M Running Drills:
Hip Swivels in/out, side hops, high knees, high heels, heel kick skip, karaoke, pose fall drills
 
Strength: Squat
Back Squat – 5 sets of 5-7 reps at 65%-85% of your 1RM
– Final set is not for max reps
then 1 set of 20 reps – Front Squat at 40-50% of your 1RM without setting the bar down (you may rest standing)
 
Conditioning:
2 x AMRAP in 4 minutes
50M Shuttle run
7 burpees
7 air squats
 
Rest 2 minutes between rounds
– Score is total rounds and reps
 
Cool Down:
1) 7 x spiderman L/R
2) Shoulder, wrist, hip, knee swivels – 10x L/R
3) Squat bottom stretch with bands or other support – 2 minutes
 
 
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