Wednesday, August 11, 2010

Thrs. 8-12-2010 WOD

500 m. Row Sprint Test

Then Practice:

Pull Ups

Muscle Ups

Advanced...I Guess?

Ridge WOD:
Row 250 meters
20x Manmakers
Row 500 meters
15x Manmakers
Row 750 meters
10x Manmakers
Row 1000 meters
5x Manmakers

Manmakers = start in plank position with desired weight dumbbells, do a row with each arm, then bring your feet up between the weights, complete a squat clean thruster and keep the weights overhead, then complete an overhead lunge with each leg, and repeat. This complex should be completed as continuously as possible.

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