Thursday, October 28, 2010

Fri. 10-29-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Pole Deadlift + Shrug Pull

Pole Deadlift High Pull

Pole Clean

Pole Clean N Jerk

















WOD: KB Clean N Jerks

Beginner/Intermediate Practice Light (6- reps then rest 1-2 min.-repeat for 30 minutes)
Advanced Heavy: 10 Rounds

5 CNJ’s each arm + 5 Ring Rows + 5 Push Ups (Feet Elevated)


RidgeWOD:
AMRAP CENTRAL

7 Minute AMRAP
7x 30# DB Burpees
14 Calorie Row
***1 Minute Rest***
7 Minute AMRAP
7x Pull Ups
14x Donkey Kicks
***1 Minute Rest***
7 Minute AMRAP
7x 40# KB Snatch
14x Sit Ups

No comments:

Post a Comment