Mon. 11-9-09 WOD

Stretches:
Shoulder dislocaters
Hang high pulls
Push press
Thrusters


Overhead squats
10x50% 8X65% 6X70%
4x4x80%

Wod: AMRAP in 20 min.
Kb lunges to front of gym (heavy)
20 pushup rows then lunge back
20 wall ball shots (men 20 lbs women 10lbs)

Mon. 1-19-09 wod

Mon. 1-19-09

Warm Up:

Shoulder Stretches, Mountain Climbers, Squats, Band Rows

 

Core Lift: Deadlift: (Rest 1-2 min. between sets)

10, 8, 6, 4

 

W.O.D.: Complete 4 Rounds / exercise before moving to next exercise.

60 Sec. per exercise with 20 sec. rest between rounds. 1 min. rest between stations.

 

Ring Rows:

 

Kettlebell Swings Single Arm: (2-Right, 2-Left)

 

Kettlebell Plank Rows Alternate Arms/ Rep:

Glute/Ham Developer Hyperextensions

SandBag Box Step Ups: (2-Rounds Right Leg, 2-Rounds Left Leg)