WOD for 08 JUN 2016

0500, 1130, and 1630 at Fredericks Gym!

The intro course goes on! Here are a few pictures of the pursuit of fitness excellence today:

 

Look at Lisa cheesing  at the camera!!
image1.jpeg

Lindsay and Osipa learning the strict press!

image7.jpeg

Lindsay and Osipa doing the METCON.

image11.jpeg

Thanks Joey for the great action photos!!!

 

Warm Up:

Dynamic Warm-up 40ft ea mvmt

Dynamic Running Warm-up 40ft ea mvmt

20 Prone Dislocates

20 Prone Behind-the-Neck Press w/ PVC

20 Pushups

20 HS Shoulder Taps

 

METCON 1:

Every 1:30 for 15 mins do:

Sled Push, 90/70 lbs, 100 yd

*90#s added to the sled!

(Ha Good luck with this! I’m glad I am teaching the Intro course…)

Cliffs face be like:

SNF1026GAME--620st_1707430a.jpg

 

METCON 2:

Complete as many rounds as possible in 12 mins of:

20 Wall Balls, 20/14 lbs

15 Pull-ups

(Wow! again. Just WOW! You guys are going to probably die.)

My predictions for Collin post WOD:

FlatSquirrel.jpg

 

Cool Down:

Shoulder/lat Smash 2 min ea

Couch Stretch 1 min ea

In-step Stretch 1 min ea

Frog Stretch 1 min

 

 

2 thoughts on “WOD for 08 JUN 2016

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