Wed. 7-28-2010 WOD

Warm-up


Core Lift: Bench Press 1RM testing

(5 x 60%, 5 x 70%, 5 x 75%, 3 x 80%, 2 x 90%, 1 x 95%, find 1RM in 3-5 attempts)

WOD: Heavy TGU’s

2 TGU’s each arm, rest 1-2 minutes. Increase weight each set.


Advanced

Ridge WOD:
PUSH PRESS: 10 x 50%, 8 x 65%, 6 x 75%, 3 x 80%, 2 x 85%, 3 x 3 x 90%

Auxiliary Work:
1. 3 Rounds 10x HEAVY DB Row
2. 10 Rounds 3x 45lb. HEAVY Weighted Strict Pull Ups
3. Practice: Handstand Push Ups

NO BOOT CAMP NEXT CLASS SATURDAY 8-7-2010!

We are having a charity car wash to raise funds for The Thoroughbred Youth Athletics program next Saturday. Come out and help support our Lee County youth. Get your car washed and enter our raffle for a chance to win many great prizes.

See attached flyer for more details or call 239-851-3940.