Mon. 10-18-2010 WOD

NOTICE: NO BOOT CAMP THIS SATURDAY!

Come join us for the Weekend Warrior Fitness Challenge.
Help support our local Lee County youth with this incredible fundraiser.
100% of all proceeds will help to benefit the Thoroughbred Youth Athletics 501c3 non profit program.

$40.00 to enter

See the flyer below for more details
or call Jeremy Barnett at 239-851-3940.

Warm Up:
Shoulder Stretches

Squat

DL

Cleans


Core Lift: Back Squat 80%

10 x 50, 8 x 60, 70 x 6, 5 x 5 x 80%


WOD:

Barbell Complex:

3 Rounds-- Men 65-95/ Women 45-65:  5 reps each

Burpee Clean, Front Squat, OH Squat, Front Squat--- Repeat


RidgeWOD: Hybrid Week
Warm Up: 10 minutes Plyo Drills.  PVC Work (25x Each - Press, OH Squat, Dislocators)

Strength: Front Squat - 10 x 50%, 8 x 60%, 6 x 70%, 5 x 5 @ 80%

Work Capacity/WOD: for time...
100x HEAVY KB Front -or- Goblet Squats
*Every time you set the kettlebells down you must complete 25x situps*

REST 5-7 Minutes

Durability: Run 1 Mile For Time