WOD Sat 8-3-13
August 2, 2013
WOD Tue 8-6-13 “Cindy”
August 5, 2013

WOD Mon 8-5-13

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That’s why he’s the champ.

Warmup:
Group Dynamic warmup
 3-4 minutes Arm & Shoulder DROM

3-4 minutes squat & hamstring stretching
Run 200M
50 Doubleunders
10 Pass throughs
10 Front Squats with PVC
10 Situps
10 Front Squats with unloaded barbell
10 Situps
 
Gymnastics Intervals: 3 Rounds for quality
2 minutes to complete 10 forward rolls (somersault)
2 minutes to complete 15 HSPU
2 minutes to complete 10 backward rolls
2 minutes to complete 15 C2B Pullups
 
 
Strength: Front Squat
5 sets of 3 reps working up from 70% to 90% of 1RM
-Final Set for Max reps
Rest 3 min
Then: at 50% of calculated 1RM – 20 unbroken reps
 
Cool Down:
1) 100M walk & stretch
2) Couch stretch – 1min L/R
3) Triceps stretch – 2 x 30s L/R
4) Foam roller, lats and chest