Mon. 11-15-2010 WOD:

Warm Up:

Shoulder Stretches

Squats

Front Squats

Deadlifts

Push Ups


Core Lift: Overhead Squat 85%

10 x 50%, 8 x 60%, 6 x 70%, 4 x 80%, 3 x 4 x 85%


Then Complete:

Front Squat 4 x 5 x 85%



WOD:

4 Rounds

GHD Hypers with Knee Flexion x 10

Heavy DB Step Ups x 10 each leg


RidgeWOD

Superset - increase weight on the hang squat clean - do 2 x 10 Warm Up Sets
Hang squat clean- 3×5
Toes to bar- 3×7 (no kipping)

WOD: 10 Min AMRAP
Athletes must complete 20x air squats at the beginning and every 2 minutes during the AMRAP
5x SDLHP 95#
5x 24" Box Jump
WEAR 20# VEST