Monday, October 11, 2010

Tuesday, 10-12-2010 WOD

Warm Up:
Shoulder Stretches


WOD:    Team Work

5 Rounds for Time...

30x KB Swing

10x Pull Ups

Row 500m.

…then complete:

Chipper at Slow and Steady Pace

25x DB/KB Floor Press

100x Push Ups

10x Rope Climbs or 100 x Ring Rows

…if you still have time complete:

100x Crunches

100x Bicycle Crunches

RidgeWOD: 1RM Testing Week
Warm Up: Run 800m. 2 Rounds of Cindy (5x Pull Ups, 10x Push Ups, 15x BW Squats)

1RM Bench Press

WOD: 5 Rounds for Time.
10x KB Swings
20x 24in. Box Jumps
30x Push Ups

Durability: 5 x 10 Toes to Bar

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