Thursday, September 16, 2010

Fri. 9-17-2010 WOD

Warm up:


Shoulder Stretches

DL

Front squats

Thrusters


Core Lift: CNJ 1 RM Test

5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%

Find 1 RM in 3 Attempts


WOD:

3 Rounds (practice)

10 each arm KB or DB Plank/Push Up Rows


RidgeWOD: Strength Training Week 2 of 4
*** Use 80% of 1RM ***

Shoulder Press (Strict) w/ Bands: 1 x 10x, 1 x 8x, 5 x 5x, 3 x 3x -- increase weight each set -- 2 minutes rest between

Auxiliary Work:
1. Yoke Pull/Push/Drag (with Rope): 3x of Each
2. Dueling Ropes: 4 Rounds of 20 seconds on 10 seconds off
3. Sledgehammer Fridays: 3 x 12x (each arm)

Superset: 5 Rounds Total
20x Tire Flips
HEAVY DB Farmers Carry Down and Back










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