Tuesday, August 3, 2010

Wed. 8-4-2010 WOD

Warm Up:

Shoulder Stretches


High Knees

Band Rows

Band Presss

Core Lift: Shoulder Strict Press

5 x 50%, 5 x 60%, 5 x 65%, 5 x 75%, 3 x 80%, 3 x 3 x 90%

WOD: 3 Rounds (HEAVY)

(Perform 10 KB Floor Presses then perform 10-BB Rack High Pulls, then 8 for each and finish with 6 for each)

10, 8, 6- KB Floor Presses

10, 8, 6-BB Rack High Pulls

Then Complete: 2 Rounds (Best Time)

30-Push Ups

30-MB Overhead Slams

Advanced...I Guess?

RidgeWOD: For Time...
100ft. Walking Lunges
21x Pull Ups
21x Sit Ups
100ft. Walking Lunges
18x Pull Ups
18x Sit Ups
100ft. Walking Lunges
15x Pull Ups
15x Sit Ups
100ft. Walking Lunges
12x Pull Ups
12x Sit Ups
100ft. Walking Lunges
9x Pull Ups
9x Sit Ups
100ft. Walking Lunges
6x Pull Ups
6x Sit Ups


We are having a charity car wash to raise funds for The Thoroughbred Youth Athletics program this 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.

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