Wednesday, October 20, 2010

Thrs. 10-21-2010 WOD

NOTICE: NO BOOT CAMP THIS SATURDAY!

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:
Shoulder Stretches

Squats

OH Squats

DL


Strength: 80% Sump Deadlift

5 x 50%, 12 x 60%, 10 x 65%, 8 x 70%, 6 x 75%, 3 x 5 x 80%


WOD: Partners Training (One partner works while the other rests, then switch)

20, 18, 16, 14, 12, 10 (90 reps each exercise) Timed!

BB SDLHP (95/65), KB or DB Plank Rows (Total reps are divided between each arm)


RidgeWOD: Hybrid Week
Warm Up: Plyo Drills.

Strength: Sumo Deadlift - 5 x 50%, 12 x 60%, 10 x 65%, 8 x 70%, 6 x 75%, 3 x 5 @ 80%

WOD: 3 Rounds for Time...
15x 135# Hang Cleans
15x Burpees

Durability: 15-20 Minutes - Mobility Work

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