Tuesday, September 28, 2010

Wed. 9-29-2010 WOD

Warm up:


Shoulder Streches

Dead lifts

Front squats

Thrusters


WOD:

21-18-15-12-9

Push Press (70% of your 1 RM)

400 M Run

*Rest 2 minutes between each round. After your last 2 minute rest complete the following….


RidgeWOD: Strength Training Week 4 of 4

Use 90% of 1RM

DEADLIFT (from deficit): 1 x 10x, 1 x 8x, 5 x 5x, 3 x 3x -- increase weight each set -- 2 minutes rest between

Auxiliary Work: 90 seconds rest between sets
1. Sumo Deadlift High Pulls w/ Bands (speed work): 2 x 10x, 3 x 5x, 3 x 3x
2. KB Plank Rows (Heavy): 1 x 12, 1 x 10, 1 x 8, 1 x 6
3. Good Mornings: 3 x 12

Core Work: 3 Minutes Total Each of...
1.  Hollow Rock
2.  L-Sits




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