Sunday, October 31, 2010

Mon. 11-1-2010 WOD

Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Push Ups




















WOD:
Superset front squats & deadlifts together.
(12, 10, 8, 6, 4)
Men 95-135, Women 65-95

Front Squat

Deadlift


Then Complete 3 Rounds:

20 Tire Flips

10 each leg Weighted Step Ups

20 MB Burpee Wall Ball Shots

OH Plate Carry to Stevie Tomato’s & Back (45/25)


RidgeWOD:
Back Squat with Bands: Work up to 80% 1RM - 1 x 10, 1 x 8, 5 x 5, 3 x 3

Auxiliary Work:
* 3 x 10 Barbell Box Step Ups - 90 seconds rest between sets
* KB OH Lunge - 3 x 10 Each Leg

Couplet: Not Timed...5 Rounds
10x HEAVY KB Swing
10x Sitting on 12" Box Jump to a 30" Box

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