WOD Thu 9-12-13
September 11, 2013
WOD Sat 9-14-13
September 13, 2013

WOD Fri 9-13-13

This is Coach Matt one week into the Sugar Detox

Warmup:
750M Row
3 rounds NFT
10 air squats
5 ring dips
5 barbell squat clean & jerk
5 box jumps
 
Strength/Skill: Clean & Jerk
3 sets of 3 reps – at 50% to 70% of your 1RM
– touch and go, reps for quality
 
Gymnastics Conditioning:
4 rounds, not for time, each set should be unbroken
20 Ring dips
20 sec L-Sit
20 Pullups
20 Hollow rocks
20 Box jumps 24/20
20 Doubleunders
20 Toes to bar
 
Cool Down:
1) 100M walk and stretch
2) 8 cycles cat-cow, 5 sec each position
3) Cat pulling tail – 2 x 30 sec each leg
4) Seal press up – 3 x 20 sec