Tuesday, October 5, 2010

Wed. 10-6-2010 WOD

Warm up:


Shoulder Streches

Dead lifts

Front squats

Thrusters


Core Lift:
Strict Pess (70% of your 1 RM)

15 x 50, 12 x 55, 10 x 65, 2 x 8 x 70%


WOD:

Rack High Pull 5 x 5

Pull Ups 5 x 5

DB Rows single arm 5 x 5

Ring or Bar Dips 5 x 5


RidgeWOD: Sealfit Week
"Courage"
Warm Up:
Plyo Drills

3 Rounds:
5x HSPU
5x 25m Shuttle Run

Work Capacity: AMRAP 25 Minutes
4x Curtis P: hang clean, push press, back squat, back press, and repeat
5x KB Snatch
6x Dive Bomber Push Up

Durability:
Run 2 Miles

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