WOD: Tuesday, April 29, 2013

(A) 5 Minutes Soft Tissue and Athlete Specific Moblity Work with Rollers, LaX Ball, Bands

  • Don't know what to do? Roll out your upper back, quads, hamstrings,

(B) 5 Minutes Agility Drills

  • High Knees
  • Butt Kicks
  • Run-Through Hurdles/Parallettes
    • Single Foot Strike Between Parallettes
    • Parallettes about 3 feet apart
  • Ramp Sprint w/ Partner Resistance
    • Loop a band around waist
    • Partner will hold band and create resistance as you sprint up ramp

(C) 5 Minutes Barbell Drills

  • Good Mornings
  • Back Squat
  • Sumo Deadlift
  • Conventional Deadlift

(D) Find a Sumo Deadlift 5 RM, then

  • 4x5 Banded Conventional Deadlift @50-60%

(E-1) Performance

For Time

  • 200m Farmers Walk
  • 50 Bar Facing Burpees
  • 40 V-Ups
  • 50 One Arm Russian KB Swings (alt each rep)
  • 200m Farmers Walk

(E-2) Lean Machine, the below OR Performance (your choice)

  • 4-6 x 500m Row, each 500m for time
  • 30 One Arm Russian KB Swings between row sets, unbroken

(E-3) SWOL

  • 200m Farmers walk,
  • then 4 Rounds of
    • 10 Wall Balls for Max Height
    • 20 Heavy R KB Swings
    • 10 Burpees
    • 20s Rest
  • 200m Farmers Walk

Alex. Controlled Push-Ups. Photo by Rafael Vega