WOD Sat 5-25-13
WOD Fri 5-24-13
May 23, 2013Mon 5-27-13 – Memorial Day – Whitten
May 26, 2013WOD Sat 5-25-13
Corie going heavy on squats!
Warmup: Group jog – 1 lap outdoors Banded shoulder stretches Squat bottom hold – 1 minute, band assist as necessary Seated leg cross over, hug knee Barbell deadlift practice -2×10 unweighted WOD movement review and scaling Partner WOD: On a 20 minute clock: Even minutes – perform 12 deadlifts with the same bar, alternating each rep – 185/135 Odd minutes – Partners must perform a total of 12 pullups and 12 burpees combined, break up any way you want If you do not complete the reps in the minute, rest the next minute and restart. Every lost minute incurs a 1 lap indoor med-ball carry penalty Cool Down: 1) 10x drinking bird each leg 2) Foam Roller – Hip and hamstring – 2 minutes each side 3) Hip stretch – frog position 4) Cat/Cow position – 5 x cycles through