WOD 6/27/16

CORE: REPS: 12- SETS: 4

  • Hollow Rocks
  • Side Crunch
  • Side Kick/Back Kick

DYNAMIC WARM UP:  SETS: 1

  • Black Burns x 20 reps
  • Leg Swings ( forward & Back/Side to side)x 10
  • Bergner Warm up x 5 ( each movement)


STRENGTH: SETS: 5

  • Barbell Back Lunge/Side Lunge ( Barbell on back) x 4 ( 2 each leg)
  • Snatch Balance x 6
  • Bicep Curl x 8 ( one one leg 4 on each leg)
  • Dips x 10
  • Froggers x 12
  • Bike ( or other form of cardio ) x 2 min

STRETCH/COOL DOWN:
10 Minutes stretching and or working on any injuries  or exceptionally tight areas
with foam roller, Band stretches , yoga or Static Stretching , heat and or ice . You are not only working on improving mobility , Rehab and injury prevention but this also helps take you out of your Sympathetic state ( fight or flight) and get you back into a Parasympathetic state ( Rest & digest) to help get your body into recovery mode.

MOTIVATION:

“I’m not telling you it’s going to be easy, I’m telling you it’s going to be worth it.”

-Art Williams