WOD Fri 8-30-13 Testing Week – Day 5

WOD Thu 8-29-13 Testing Week – Day 4
August 28, 2013
WOD Sat 8-31-13 Testing Week – Day 6
August 30, 2013

WOD Fri 8-30-13 Testing Week – Day 5

Coach Jen on the thruster

Warmup:
5 minutes personal DROM and mobility work – whatever is bugging you – attack it with the direction of a coach
Then – 3 rounds NFT
5 KB swings
5 pullups
5 bench or box dips
30 jumping jacks
 
Benchmark WOD: Helen
3 rounds for time:
400M Run
21 KB Swings 24/16kg
12 Pullups
 
Strength/Skill: Push Jerk
3 sets of 5 reps each as heavy as possible with good technique
– Use a spotter to help you lower the weight if necessary
– This movement is from the front rack, either split stance or normal push jerk is allowed
 
Cool Down:
1) Foam roller – high posterior chain – 1 min L/R
2) 8 cycles – cat/cow
3) LAX ball high T-spine and sub scap – 2 min L/R
 
 
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
Fill out the form to receive your free ebook

x