WOD Wed 7-17-13
WOD Tue 7-16-13 “Kelly”
July 15, 2013WOD Thu 7-18-13 “Eva”
July 17, 2013WOD Wed 7-17-13
Mom & Daughter fitness team!
Warmup: 750M Warmup Row Shoulder stretches for rack position and kip practice 90 sec squat hold as a group Strength: Front Squat 5 sets of 3 reps working up from 70% to 90% of your 1RM – Final set is for max reps Gymnastic Skill: Rings – 15 minutes working ring movements (Muscleup, Ring Dips, Ring pushups, Ring Rows, isometric holds in various positions) – If you are used to working on the rings hanging from the rig – try your movements on the overhead hung rings today! Cashout: 300M Row 25 Ring dips 300M Row – The cashout can either be “yea I did it” or “don’t talk to me for 3 or 4 minutes while I regain my composure”. For these to be effective lactic training sets you have to REALLY TRY HARD. Cool Down: Walk/jog an outdoor lap 1) Standing hamstrings stretch 2 x 1 min L/R 2) Spiderman stretch – 5 reps L/R 3) Triceps stretch 3 x 30 sec each