WOD Wed 9-11-13
September 10, 2013
WOD Fri 9-13-13
September 12, 2013

WOD Thu 9-12-13

Get that man some metal plates!

Warmup:
400M jog
Shoulder and hip mobility work for clean receiving position and overhead position
3 x 5 light push press in preparation for strength work
 
Strength: Push Press
5 sets of 3 reps at 70% to 90% of your 1RM
 
Conditioning: Barbell Complex
5 rounds, increasing weight each set until failure or technique breaks
 
3 deadlifts
15 sec hold at knees
1 Power clean
3 front squats
15 sec hold at bottom of front squat
3 push press
15 sec hold in overhead position
 
Have fun 🙂
 
 Cool Down:
1) 100 jumprope singles
2) PVC external rotation stretch – 2 x 30 sec L/R
3) Partner superman stretch with PVC 2 x 30s
4) Foam roller, chest, shoulders, middle back
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
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