Wed. 11-4-09 WOD

Warm up:
Shoulder dislocaters
Dead lifts
Push ups
Push press

Core lift: Bench press
10x50% 8x60% 5x70% 3x9x75%

WOD: 4 Rounds
10-db incline presses (Heavy)
10-pull ups
15-Push Ups

Wed. 1-14-09 WOD

Wed. 1-14-09

Warm Up: 2 Rounds

Shoulder Stretches, Samson Stretch, Later Lunge Stretch, Band Rows, Band Presses

 

W.O.D.: 3 Rounds 60 sec. per exercise with 20 sec. rest between rounds. Complete all three rounds at one exercise before moving to the next exercise.

Squats

Ring Rows

KB Push Presses (men 40-50, women 15-30)

Burpees

Push Ups (advanced on Medballs)

MB Slams (Dynamax Ball 10-20lb)

Row Goal Pace= 2:00 min. split itme