Fort Myers CrossFitTB- Mon. 1-3-2011 WOD

Warm Up:
Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)

Coach Cordula: 265 lb. Yoke Push 60 feet



Core Work: Back Squat 85%

10 x 50%, 8 x 60%, 6 x 70%, 4 x 80%, 2 x 2 x 85%


WOD: Complete 4 Rounds each group

Group #1:

Pull Ups x 10 with vests or dip belt (Beg.-partner assisted)

Box Jumps x 10



Group #2:

Heavy DB Rows 4 x 8 each side

OH Weighted Lunges Heavy x 5 each leg


RidgeWOD:
Skill: 12 Minutes - FIND 3 Rep Max Overhead Squat

WOD:
2:00 min - Double Unders
2:00 min - Pistols (alternate legs)
1:00 min - Double Unders
1:00 min - Pistols
2:00 min - 45# Plate Squats
2:00 min - Turkish Sit Ups 30# DB
1:00 min - Weighted Squats
1:00 min - Turkish Sit Ups
2:00 min - Hand Release Push Ups
2:00 min - Overhead Walking Lunge 45#
1:00 min - Hand Release Push Ups
1:00 min - Overhead Walking Lunges 45#