Monday, August 16, 2010

Tues. 8-17-2010 WOD

Warm up:

Shoulder stretches

Figure fours (4 times)

High knees

Light jog to front of gym then back

Leg/hip/calf stretches

WOD: Timed relay (4 exercises) 4 Rounds per team

Suicides (3 cones- sprint to the first cone, crab walk to the second, bear crawl to the third)

10-Md- ball slams (20lb for men 10lb for women)

5 burpees

10 squats then run back and tag next team member to begin.

(Team with highest time does 1 mile run)

Warm-Up: 500m Row; 2:00 mixed jump rope

AMrepsAP: Complete all three movements for total reps
3 minutes MAX 24 in. Box Jumps
***REST 1 Minute***
3 minutes MAX 115# Thrusters
***REST 1 Minute***
3 minutes MAX Ring Rows (DIFFICULT angle)

Ridge: 144; I wanted to do pull ups, but my hands were in terrible shape this week.  I will return to this WOD.

WOD For Time:
Run 1 Mile
50x MB Trunk Rotations (each side)
200x Jump Ropes
50x Knees to Elbows
1000m. Row

Ridge: 17:08

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