Sunday, September 26, 2010

Mon. 9-27-2010 WOD

Warm up:


Shoulder dislocaters

Dead lifts

Front squats

Thrusters



Core Lift: Back Squat

5 x 50%, 12 x 60, 10 x 65, 8 x 70, 2 x 6 x 75%



WOD: Timed!

21-15-9

DB Squat Cleans (30+/20+)

Box Jumps (24/20)

Burpees


RidgeWOD: Strength Training Week 4 of 4

THIS WEEK: 90% of 1RM

BACK SQUAT w/ Bands: 1 x 10x, 1 x 8x, 5 x 5x, 3 x 3x - increase weight each round

Auxiliary Work: 90 seconds rest only between sets/rounds; increase weight each set
1. Rack Squats (Bottom Up): 3 x 5, 3 x 2, 1, 1, 1, 1
2. DB Box Step Ups: 3 x 10 (each leg)
3. KB Swings: 1 x 20, 1 x 15, 1 x 10 (HEAVY)

SUPERSET: 3 Rounds
GHD Situps 13x
30 in. Box Jumps 10x
Burpees 7x






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