Thursday, September 23, 2010

Fri. 9-24-2010 WOD

Warm up:


Shoulder Stretches

DL

Front squats

Thrusters

Core Lift: SDL

15 x 50, 12 x 55, 10 x 65, 2 x 8 x 70%

WOD:

3 Rounds (practice)

10- Pull Ups & 3- Muscle Ups


RidgeWOD: Strength Training Week 3 of 4

*** Use 90% 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

Superset: 5 Rounds Total
10x Tire Flips
HEAVY DB Carry Down and Back
1x Rope Climb








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