WOD Mon 9-2-13 “Hotshots 19”
September 1, 2013
WOD Wed 9-4-13 “Nancy”
September 3, 2013

WOD Tue 9-3-13

That’s what we’re doing today.

Warmup:
750M Row
5 minutes shoulder mobility/stretching – prepare for HSPU
5 minutes alternating front plank/superman hold every 30 seconds
Deadlift warmup – 3 x 5 at a light weight
 
Strength: Deadlift
5 sets of 8 reps each as heavy as possible with proper technique
– Remember if you can’t do it RIGHT, you can’t do it
 
WOD:
For time
12 HSPU / 4 KB Swings 32/24KG (Heavy) 
10 HSPU/ 8 KB Swings
8 / 12
6 /16
4 / 20
2 / 24
 
Cool Down:
Easy walk and stretch – 200M
1) Foam roller – mid back – 2 minutes
2) LAX ball or foam roller – high hamstring – 50 rocks each side
3) Alternating leg calf stretches – 2 min 
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
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