Wed. 11-3-2010 WOD

Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Push Ups

WOD:

Superset Bench Press & Shoulder Press together.

(12, 10, 8, 6) Men 95-135, Women 45-75

Bench Press
DB Shoulder Press (Heavy)

Then Complete 3 Rounds:
Work in pairs (One person works while the other rests)

10 reps each exercise.

All exercises are done in a consecutive pattern.

No break between movements

DB Plank Row (Each arm) + Push Up + Cleans


RidgeWOD:
Deadlift from Deficit: Work Up to 80% 1RM - 1 x 10, 1 x 8, 5 x 5, 3 x 3

Auxiliary Work:
* Sumo Deadlift High Pull with Bands (Speed Work): 2 x 10, 3 x 5, 3 x 3
* Pull Up (without dropping off the bar if possible): 3 Rounds - 2x Weighted Pull Ups, 3x Strict Pull Ups, 5x Kipping Pull Ups
* HEAVY KB Plank Row: 1 x 12, 1 x 10, 1 x 8, 1 x 6

Wed. 1-13-2010 WOD

Warm Up:


Shoulder Stretches

Squats

High Knees

Band Rows

Band Presss



Core Lift: Shoulder Strict Press

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

5 x 5 x 75%



WOD: 3 Rounds (HEAVY)

(Perform 10-Floor KB Presses then perform 10-BB Rack High Pulls, then 8 for each and finish with 6 for each)

10, 8, 6-Floor KB Press

10, 8, 6-BB Rack High Pulls

Then Complete: 2 Rounds (Best Time)

30-Push Ups

30-KB Plank Rows

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
EA Youth "Darian- BIG D"
Push Presses 280 lbs. New P.R.