Monday, 10-11-2010 WOD

Warm Up:

Run 1 Mile



WOD:

Barbell Complex:

3 Rounds w. 95/65#:

5x deadlift
5x hang power
5x push press
5x front squat



then complete…:

50x - 30x - 20x

6 Front Squats (75%) each round

Burpee

Run 400 m after each round



if you still have time complete…:

6 Rounds Tabata Sit Ups (20 sec on 10 off)


RidgeWOD: 1RM Testing Week
Warm Up: Range of Motion Drils.  5 Minute Plyometric Warm up - mix and match.

1RM Squat Test

WOD: For Time
Walking Lunges 100m.
10x Jumping Squats
Walking Lunges 80m.
20x Jumping Squats
Walking Lunges 60m.
30x Jumping Squats
Walking Lunges 40m.
40x Jumping Squats
Walking Lunges 20m.
50x Jumping Squats

Durability: 6 Rounds of Tabata Sit Ups (20 seconds on, 10 seconds off)