Tuesday, August 9, 2011

WOD:

Pick one based on your skill and comfort level:

Push Press 5-5-5-5-5
or
Push Jerk 5-5-5-5-5


Gymnastics WOD for fun:
3 ROUNDS for QUALITY:

• Max Reps Push Up  
• Max Reps Pull Up  
• Recover 3 minutes between rounds

 
Mobility WOD:  (Highly Recommended)
Episode 101/365: Shoulder Relationships–Soft Tissue
1. Posterior shoulder stretch by pulling across with band
2. Levator Scapula stretch with band
3. Upper Trapezius stretch with band
4. Lacrosse ball to pec minor



Endurance WOD (Optional/Independent)
Bike: 3-7 x 1k Time trail, spin/rest 2:00
Run: 3-7 x 400m, rest 1:00, hold each effort within 2-3 seconds
Row:3-7 x 500m, rest 1:00, hold each effort within 2-3 seconds