Thursday, August 19, 2010

Fri. 8-20-2010 WOD

Warm Up:
Shoulder stretches
Dead lifts



Core lift: Sumo Dead lift

5x50% 5x60% 5x70%

3x80% 2x85% 2x90%


WOD: 3 Rounds

10-kb SDLHP (men 55+, women 30+)

10-mb sit ups

10-mb push ups

10-mb sit ups

10-kb push presses (men 40+, women 20+)

10- mb sit ups

RidgeWOD: "Fun with a Friend" for time...
One person works while the other rests; must complete all reps of one exercise prior to starting the next.
75x 24in. Box Jumps
75x Jumping Pull Ups
75x 35# KB Swings
75x 25# Plate Overhead Lunges
75x Knees to Elbow
75x 45# Push Press
75x Supermans (hypers on the floor)
75x 20# Wall Ball Shots
75x Burpees
75x Double Under Jump Ropes

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