WOD Wed 8-28-13 Testing Week – Day 3

WOD Tue 8-27-13 Testing Week – Day 2
August 26, 2013
WOD Thu 8-29-13 Testing Week – Day 4
August 28, 2013

WOD Wed 8-28-13 Testing Week – Day 3

Strength + Stability + Work Ethic

Warmup:
5 minutes DROM and personal mobility work for deadlift
3 rounds NFT
16 drinking bird reps (8l/8R)
5 burpees
15 sec handstand hold
5 empty barbell deadlift
 
Benchmark WOD: “Diane”
21-15-9 Rep sets of
Deadlift 225/155
Handstand pushup
 
– Scale weight/resistance as necessary
 
Strength: Back Squat
3 sets of 8 reps at 65%-70% of your 1RM
– not to failure
– no max reps on final set
 
Cool Down:
1) 400m easy jog
2) Banded trap stretch – 1 min L/R
3) Banded hamstring stretch – 1 min L/R
4) LAX ball – high posterior chain – 1 minute L/R
 
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
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