Thursday, October 21, 2010

Fri. 10-22-2010 WOD


Come join us for the Weekend Warrior Fitness Challenge.
Help support our local Lee County youth with this incredible fundraiser.
100% of all proceeds will help to benefit the Thoroughbred Youth Athletics 501c3 non profit program.

$40.00 to enter

See the flyer below for more details
or call Jeremy Barnett at 239-851-3940.

Warm Up:
Squats x 10

Lunges x 10 each leg

Lateral Lunge x 10 each leg

Push Ups x 10

Pull Ups x 10

Jump rope x 100

WOD: 3 Teams Compete—Timed!

3 Rounds per team member

Row 500 m.

Run 1 mile

RidgeWOD: Hybrid Week
Warm Up: Run 400m. 5x Frog Complex 75# (Squat Clean Thurster, Back Squat Thruster).  

Strength: Attempt to Complete Rounds Without Coming Off the Bar
3 Rounds Not for Time
3x Weighted Pull Ups (w/ DB between legs)
4x Strict Pull Ups
5x Kipping Pull Ups

WOD: 3 Rounds of 8 Minute AMRAPS - Rest 3 Minutes Between Each Round
5x 95# Squat Cleans
10x Double Unders
15x 50# KB Swings

No comments:

Post a Comment