WOD Wed 8-14-13 “Nicole”

WOD Tue 8-13-13
August 12, 2013
WOD Thu 8-15-13
August 14, 2013

WOD Wed 8-14-13 “Nicole”

Warmup:
400M Run
Banded shoulder stretches and PVC warmup
2 Rounds of Cindy (5 pullups/10 pushups/15 air squats)
 
Strength: Weighted Pullups
3 x 3 
4 x 1
For Max Weight
-This workout can be scaled to any level – find the position or assistance level at which 3 reps and then 1 rep are very challenging
– If you are using assistance, go for max reps on the 3rd and 7th sets, and make sure the reps are strict – no kipping
 
Benchmark WOD: “Nicole”
AMRAP in 20 minutes
400M Run
Max reps pullups
 
– The final score on this wod is number of rounds and number of pullups – there are several strategies but the one we like best is “do it the way it’s written”
 
Cool Down:
1) 500M Easy Row
2) Finklestein stretch at wall – 1 min L/R
3) Calf stretches – 2 positions each leg, 1 min each
4) Optional – voodoo compression bands – elbow joint