Fri. 11-6-09 WOD

Warm up:
Shoulder stretches
Dead lifts
Cleans
Press/push press/thrusters

Core lift: Sumo Dead lift
5x50% 5x60% 5x70%
3x80% 2x85% 2x90%
3x2x95%

WOD: 3 Rounds
10-kb SDLHP (men 60+, women 40+)
10-mb sit ups
10-mb push ups
10-mb sit ups
10-kb push presses (men 40+, women 25+)
10- mb sit ups

Fri. 1-16-09 WOD

Fri. 1-16-09

Warm Up: 2 Rounds

Shoulder Stretches, Squats, Push Ups, High Knees slow/fast

 

W.O.D.: (10, 9, 8, 7, 6, 5, 4, 3, 2, 1)

Dips

Plank Rows or MMA Row each arm

Sprint to right side end of parking lot and back

KB Swings ( Bell overhead)

"KILL the LEGS"