Saturday 3.16.13

MASTERS & REGIONAL ATHLETES

You know the challenge ahead of you tomorrow - get more reps than Thursday.

Today is about priming your mind and body so you are at the top of you game tomorrow.  Here is what you want to do today; Get moving and warm, prep the body with some good movement patterns and then couple quick aerobic bursts to expand your lungs.  

1.  General Warm up
2-3 rounds of the General warm-up listed in the FAQs.  Include shoulder, hip and ankle mobility.

2. 13.2 Movement Prep, demo vid.
10 Arm Circles, each direction
10 Trunk Twists
10 Two-handed touch downs
10 Reverse Lunge Reach
10 Sumo Squats
10 Mini Hops
10 Front to back Hops
10 Box Jumps, 12/10" (half the RX height)

3.  13.2 WOD Prep
Walk through two rounds of:
2 Push Press, 65/45
4 Deads, 65/45
6 Box Jumps

rest about 2 minutes

Walk through two rounds of:
2 Push Press, 95/65
4 Deads, 95/65
6 Box Jumps

rest about 2 minutes


Walk through two rounds of:
2 Push Press, 115/75
4 Deads, 115/75
6 Box Jumps


GAMES ATHLETES
"Games Big Helen"
1200m Run
63 KBS, 53/35
36 Pull ups
800m Run
42 KBS
24 Pull ups
400m Run
21 KBS
12 Pull ups

"Do not let what you cannot do interfere with what you can do."

- John Wooden