1121 Main St, Bryson City, NC 28713

W.O.D. Monday 4-2-2012

"Strengthen Your Brothers"

W.O.D. Monday 4-2-2012

Lucky for you guys today is April Fools and not Monday. Coulda had some fun with that.  Monday may be the only day that its pretty so running and WODding outside is a must.  We will start out the day with a SWOD (strength) of Power Shrugs.  This will help in mastering the sequence needed out of the ankles, knees, hips, and then traps to provide FULL HIP EXTENSION.  As well, you can handle significantly higher weight than when performing cleans, snatches, and even deadlifts.  If you are well accustomed to higher weight and deadlifting we will perform 3 sets of 10.  If you are less experienced and need to focus on extension 3 sets of 20.

Then, the WOD:

Half mile run (5 laps)

21-15-9 // Overhead Squats 95/65 and BURPEES!

Half mile run (5 laps)

Make sure to take at least 10 minutes for cool down. Roll out, stretch, and get in some reps of reverse hypers, ghds, and back extensions. 

Comments: 3

  1. Skye Littledave says:

    This wod is somewhat similar to “Nancy” oh yeah! Its gonna be a blast! Hope everyone enjoys it! Stay solid on those overhead squats!

  2. Terry says:

    23:15 @65 lbs. This one was hard for me mentally. Grrr…

  3. William says:

    18 something. . . Could have done better

Comments are closed.

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