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« 04 30 12 Monday Offsite WOD | Main | 04 26 12 Thursday Offsite WOD »
Monday
Apr302012

04 27 12 Friday Offsite WOD

DateMonday, April 30, 2012 at 9:21AM

15  Overhead Squats  Hold light weight in each hand.  Only do this movement if you can hold the proper position. (Chest up weight on heels, arms not coming forward, full depth)  Check link for instruction.  Substitute tuck Jumps if necessary.

Run 400m (approx. 1.5 - 2 Minute Run)

3 rounds for time.

Warm-up: (2 rounds of 15 reps)
Jumping Jacks
Shoulder Stretch/Mobility
Push-ups (5 reps)
Walking Lunge 15 Steps
Samson Stretch (hold 10 sec. ea. leg)
Squat (hold at bottom on rep #15 for 10 seconds)
Today's Quote:  I am not afraid of tomorrow, for I have seen yesterday and I love today-William Allen White

Weighted Option: Overhead Squats:  if you have good technique, go heavier with the weights.  Be creative if you do not have any barbells or free weights.


AuthorGreg Keeter | CommentPost a Comment |

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