12-5-13 – Deload Week – Day 4

12-4-13 – Deload Week – Day 3
December 3, 2013
12-6-13 – Deload Week – Day 5
December 5, 2013

12-5-13 – Deload Week – Day 4

Skill: Bulletproof those shoulders

Post warmup – 10 minutes working internal/external rotator cuff exercises as prescribed by a coach

– DB internal/external rotations from plank position

– Banded lateral raises

– Band pull-aparts (stretch band or voodoo band)

– Hanging shoulder rotation

 

Deload WOD – Ascending/Descending ladder – 24 minutes-  Every other Minute:

12 Push Press / 1 Bent over Row 75/45

11 Push Press / 2 Bent over Row

10 / 3

9 / 4

….

1 / 12

 

 

 

8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
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