Fort Myers CrossFit TB Mon. 5/20/2011 WOD:

Fri. 5/20/2011 Week #9:

WOD:

Ring L-Sits 5 x 10-20 sec. hold (rest 10-30 sec. between sets)
5-Burpees after each L-Sit

MB Planks 5 x 60 sec. (Rest 20-30 sec. between round)
Hurdle Lateral Hops x 10 each side after each plank

GHD Hypers w/knee flexion weighted 5 x 10
KTE’s x 20 after each GHD Hyper


RidgeWOD:
Strength: Conventional Deadlift - 1 lift every 45 seconds until you reach 1 RM

Superset:
Turkish Get Ups 3 x 2x (EACH arm) increase load with sets
Pistols (Weighted w/ KB) 3 x 3x (EACH leg)

WOD: 15 Minute AMRAP
Run 150m.
10x 115# Front Squat
10x 60# KB Swings