Warm Up:
Shoulder Stretches
Squats
Light Jog x 2
Fast Jog x 2
Run x 2
Sprint x2
Lateral Shuffles x 2
WOD: 6 Rounds
Row 60 sec. for total meters.
500 Jump Ropes: Subtract total meters rowed.
This is the number of Jump Ropes to complete.
RidgeWOD: Strength Training Week 2 of 4
Use 90% of 1RM
BENCH PRESS w/ Bands: 1 x 10x, 1 x 8x, 5 x 5x, 3 x 3x -- increase weight each set
Auxiliary Work: 90 seconds rest between sets; go heavy my friends
1. Incline DB Bench Press: 1 x 12x, 1 x 10x, 1 x 8x
2. BENCH Lockouts (Heavy): 2 x 10x, 3 x 5x, 3 x 3x
3. Dips (weighted vests): 4 x 15x
4. Ring Push Ups: 5 x 10x
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