Sunday, October 3, 2010

Mon. 10-4-2010 WOD

Warm up:

Shoulder Stretches

Dead lifts

Front squats

Overhead Squats

Core Lift: Overhead Squat

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


Team Death by Kettlebell


KB Swings

KB Goblet Squats

KB Sumo Deadlift High Pulls

Complete the required reps of each lift then run to 41 & back

RidgeWOD: Sealfit Week

Warm Up:
Rub 1 Mile
Barbell Complex: 3 Rounds w. 95#: 5x deadlift 5x hang power 5x push press 5x front squat

Work Capacity: for time...
50x - 30x - 20x
Box Jump
Run 400 m after each round

Tabata Sit Ups 6 Rounds

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