Monday WOD - 17 August 2009
Heart Attack Club:
Location: High school student parking lot (north of auditorium)
Times: 6am, 6pm, 7:30pm
Warm-up:
3 rounds, increase front squat weight each round, rest as needed between rounds:
- Front squat 3x3
Location: High school student parking lot (north of auditorium)
Times: 6am, 6pm, 7:30pm
Warm-up:
- Five minutes easy running
- 10 sit-ups
- 10 push-ups
- 10 pull-ups
- 10 good mornings
- 10 overhead squats
Here's a good article on warm-ups. And another (shorter) one.Stretch:
- groin
- hamstrings
- shoulders
- wrists
- Front squat
- Weighted front squat
- Bail / dump familiarity
Here's a good video on front squats. This one includes learning to and being comfortable with the bail / dump. Here's another.Workout:
3 rounds, increase front squat weight each round, rest as needed between rounds:
- 3 weighted front squats, dump weight on completion of third rep
- 10 push-ups
- 200m sprint
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