WOD Fri 4-5-13
WOD Thu 4-4-13 (CFGames Open WOD #5)
April 3, 2013WOD Sat 4-6-13
April 5, 2013WOD Fri 4-5-13
Warmup: Run/Row/Bike 5 minutes continuous (athlete choice) Squat review – 3 x 12 perfect squats 2 rounds NFT: 15 sec handstand hold (new athletes – knees on box) 30 ft shuttle run 10 pushups 30 ft shuttle run 10 abmat situps Strength: Back Squat 5 sets of 3 reps – go heavy with perfect form, no more than 2 minutes rest between sets – This is a volume set, not a 3RM attempt Conditioning: Max reps in 8 minutes – Even Minutes – Sandbag squats 50/30 Odd Minutes – Burpees Cool down: 1) Supine hip raise – 3 x 20 sec hold 2) Dragon fly – 30 sec each arm 3) Double LAX ball on quads – 12 x flex/extend cycles per leg 4) Samson stretch – 2 x 20 sec hold per leg
