Tuesday, September 8, 2009

Wed. 9-9-09 WOD

Warm-up

Shoulder dislocators
Deadlift
Bent-over Rows
High pulls
Hang Cleans
Shoulder press
Push-press
Thrusters
Back squat
Reverse Lunges with Trunk Rotations
Core Lift: Press - (strict)
10x50%, 8x60%, 6x65%, 5x70%, 3x75%, (5x3x80%)
W.O.D.: AMRAP in 15 min.
15 - Ring Rows
1 Lap around the building
15 - KB floor presses
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2 comments:

  1. AnonymousSeptember 8, 2009 at 8:02 PM

    Janet's Tues. F.L
    meal #1 protein shake, 1/2 banana H20
    meal #2 3/4 oz cheese, plum,9 almonds, h20
    meal#3 1 cup cottage cheese, tomato,salad, apple, H20
    meal#4 5oz. flank steak, asparagus, 1/2 sweet potato butter, H20
    before bed will have cheese & apple
    activity: crossfit

    ReplyDelete
  2. AnonymousSeptember 9, 2009 at 3:47 PM

    Indira- Tuesday
    meal1-2oz steak,2oz potato baked in
    oil, salt & pepper, string beans,
    brussle sprouts, decaf w/ cream
    meal2-fruit-s/berries/bluberries/1/2 banana,5almonds,1/2 turkey
    meal3-salad w/chicken breast & dressing
    meal4-1 piece lamb chop,salad w/dressing, steamed green beans
    water - 2 L
    crossfit

    ReplyDelete

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