WOD Mon 6-24-13 “Isabel”
WOD Sat 6-22-13
June 21, 2013WOD Tue 6-25-13
June 24, 2013WOD Mon 6-24-13 “Isabel”
Partner Deadlifts keep you moving when you want to rest!
Warmup: 5 minutes person DROM & Mobility Coach Lead Burgner Warmup – 2 rounds with PVC, one round with barbell Conditioning 1) Benchmark WOD: Isabel 30 reps Snatch for time Rx weight is 135/95 – RX multiple is 4050 (Weight * Reps) if you scale the weight – Intermediate multiple is 3000 – Beginner multiple is 2000 – 14 minute time cap – Rest 6 minutes before C2 Conditioning 2) 8 x 50M sprints (Running) 1:00 intervals Cool Down: 1) Barbell or Foam Roller Calf smash 2 min L/R 2) Banded trap stretch – 30 sec L/R 3) Seated figure 4 – low back stretch – 1 min L/R