WOD Thu 9-19-13
September 18, 2013
WOD Sat 9-21-13
September 20, 2013

WOD Fri 9-20-13

Iron man on the rower

Warmup:
800m jog
3 rounds NFT
6 BB shoulder press
5 burpees
4 air squats
3 pullups
 
Strength: Push press
5 sets at 1 to 3 reps as heavy as possible
– Coach must approve a 1RM attempt
 
WOD: “Pump Fake”
1K Row
then 5 rounds:
12 Shoulders to overhead 135/95
25 Toes to bar
 
Cool Down:
1) 400m walk/jog
2) Standing forearms/biceps stretch
3) Finklestein stretch
4) Banded shoulder stretches
5) 30 ft walking lunges with trunk rotation at bottom

 

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