Fri. 9-3-2010 WOD

Big D- Darian Barnett
16 years old
550 lb. Yoke Carry
Body Weight 165 lbs.

Warm up:
Shoulder Stretches

Sumo Dead lifts

Front squats

Thrusters


Core Lift: Sumo Deadlift 1 RM Test

5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%

(Find 1 RM in 3 Attempts)


WOD: EMOM Burpees for 10 minutes

Start with 5 burpees the first minute then rest. On the start of the second minute do 6 burpees, on the third minute do 7 burpees, on the fourth minute do 8 burpees.

Keep repeating this pattern by adding one burpee to each minute. If you can not complete all required burpees in the minute you are finished.

Count the number of burpees completed and this is your score.

RidgeWOD:
Overhead Squats: 5 x 50%, 5 x 60%, 5 x 65%, 5 x 70%, 3 x 75%, 3 x 80%, 3 x 3 x 85%

* REST AS NEEDED *

15 Minute AMRAP:
10x 95# Push Press
8x 50# KB Swings
6x 24in. Box Jumps

* Rest One Minute then... *
ROW 1600 Meters

* Rest One Minute then... *
Repeat 15 Minute AMRAP:
10x 95# Push Press
8x 50# KB Swings
6x 24in. Box Jumps

Total Rounds Added Together From Each AMRAP is Your Total Score.