Tues. 11-9-2010 WOD

Warm Up:


High Knees

Butt Kicks

Lateral Walk

Burpees

Frankenstein

Reverse Lunges

Leg/Hip/Calf Stretches



WOD:

Complete 3 Rounds

Partner BB Carry 400 m. (135/95)

Sled Pull Down Room x 2 each partner

Bear Crawl down room and back x 2 each partner

Row 1000 m. (500/partner)


RidgeWOD:
5 Sets (do not set bar down until each is completed, that is one set)
1x Strict Press
2x Push Jerk
3x Push Press
* increase weight each set if possible *

AMRAP 12 Minutes:
9x 35# DB Thrusters
1x 15ft. Rope Climb

Tues. 1-19-2010 WOD

Warm Up:


Shoulder Stretches

Squats

High Knees

Light jog 60 yrds

Run 60 yrds

Lat. Shuffle 60 yrds

Leg/Hip/Calf Stretches



WOD: Two Teams

Men on one team & women on another team.


KB Shuttle Run 25, 30, 35, 40

5 Rounds per person



Then complete:

Men on one team & women on another team. Men compete against each other and women compete against each other. Each team member must row 200 m. then switch with another team member. Keep rotating team members until your team reaches 5000 m.

Row 5000 m.