Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)
Core Work: Bench Press 95%
10 x 50%, 8 x 60%, 6 x 70%, 4 x 80%, 2 x 85%, 1 x 90% 2 x 2 x 95%
WOD: Increase weights each round
Complete 1 exercise before moving to the next
DB or KB Incline Bench Press 10, 8, 6, 4 HEAVY! Rest 1-2 min. between rounds
Burpee WallBall Shots 4 x 10 Rest 60 sec. between rounds
RidgeWOD:
Superset:
Deadlift: 4 x 5x
Ring Knee Tuck Ins: 4 x 15x
WOD: 10 Rounds on the Minute
Minute #1
1x Deadlift
10x Sit Ups
Minute #2
2x Deadlifts
10x Sit Ups
Minute #3
3x Deadlifts
10x Sit Ups
*Up to 10
**Score Load and Rounds
***5x Lateral Burpees Post Workout for EACH round NOT completed
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