Fri. 11-5-2010 WOD

Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Push Ups
WOD:

Complete 4 Rounds in 15 min.

BB SDLHP x 20 (Men 75-95, Women 45-65)

BB Thrusters x 20 (Men 75-95, Women 45-65)


Rest 5 min. then complete:
Pull Ups x 20, 18, 16, 14

Weighted Push Ups x 20, 18, 16, 14


RidgeWOD:
Warm Up: 1 rep 115# Curtis P on the minute for 10 minutes

WOD: 5 Rounds for Time
100ft. Bear Crawl
100ft. Broad Jump

***REST 5 Minutes***

WOD: 20 minute AMRAP
10x Wall Ball Shots
10x GHD Sit Ups
10x Back Extensions

Fri. 1-15-2010 WOD

Warm Up:


Shoulder Stretches

Pole Squats

Pole SDL Practice

Single Arm/Leg Touch Downs


Core Lift: Sumo Deadlift

10 x 50%, 8 x 60%, 6 x 65%,

5 x 5 x 75%


WOD: Practice 30 min.

5 TGU's each side (rest 1-2 minutes between rounds)