Jan 31, 2013 | WOD
Friday: W/U: 2 sets NFT: 10 Sampson lunge 10 Glute bridge 10 Single leg lowers (5R/5L) (laying on back, both legs straight up, in control lower one at a time and return) WOD A: 5 sets: A1) Barbell Lunge (Bar in BS position) x (4L & 4R), rest 30s A2) 20-30 L-Sit...
Jan 30, 2013 | WOD
Thursday: W/U: Agility Ladder x 12 (2 x 6 variations) Burgener Warm up MOB: Roll back & thoracic opener over roller Partner shoulder stretch with dowel (Athlete lays face down, snatch grip on dowel; partner gently pulls out and up to stretch) WOD A) 4 sets of 3...
Jan 28, 2013 | WOD
Tuesday: W/U: 400m run & 400m row – start with either MOB: Roll calves & quads Pre-squat hip opener sequence Couch stretch – 90s / side WOD A: Back Squat: 3, 3, 3, 3, 3 Rest 60-90s between sets: WOD B: For time: 50 Wallballs 10 Doubleunders 40 Wallballs 20...
