Mon. 11-8-2010 WOD

Warm Up:
Shoulder Stretches
Squats Front
Squats
Deadlifts
Push Ups

Core Lift: Back Squat 85%
10 x 50%, 8 x 60%, 6 x 70%, 4 x 80%, 3 x 4 x 85%

WOD: 4 Rounds
10 Box Jumps
20 BB static Lunge (65/45)
30 KB Swings
Sled Push down the room


RidgeWOD:
Front Squats with Bodyweight on Bar
Max Reps BW Front Squat
REST 3 Minutes
Max Reps BW Front Squat
REST 2 Minutes
Max Reps BW Front Squat
Rest 1 Minute
Max Reps BW Front Squat

As Quick As Possible - Not For Time
3 Rounds
10x  Pistols (Each Leg - Single Leg Squats)
10x 30" Box Jump

Sat. 11-6-2010 WOD

Two teams compete to reach 7000 m. on the rower. One person from each team will start with the shuttle runs. Once completed they will move to the next exercise. Then the next team member can begin the shuttle runs. Continue with this partner until all team members have completed all exercises in the course.
Keep repeating until your team reaches 7000 m. on the rower.
1st Team to reach 7000 m. WINS!


#1.) Odd Object Shuttle Runs

(45 lb. plate, 20 lb. MB, 20 lb. KB, 30 lb. KB)


#2.) Row 200 m.


#3.) 10 Tire Flips


#4.) Run 400 m.


#5.) 10 Wall Ball Shots

Fri. 11-5-2010 WOD

Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Push Ups
WOD:

Complete 4 Rounds in 15 min.

BB SDLHP x 20 (Men 75-95, Women 45-65)

BB Thrusters x 20 (Men 75-95, Women 45-65)


Rest 5 min. then complete:
Pull Ups x 20, 18, 16, 14

Weighted Push Ups x 20, 18, 16, 14


RidgeWOD:
Warm Up: 1 rep 115# Curtis P on the minute for 10 minutes

WOD: 5 Rounds for Time
100ft. Bear Crawl
100ft. Broad Jump

***REST 5 Minutes***

WOD: 20 minute AMRAP
10x Wall Ball Shots
10x GHD Sit Ups
10x Back Extensions

Darian Overhead Squat PR 300 lbs.

Darian Barnett 
Age 17 
165 lbs. 
300 lb. Overhead Squat P.R.

Thrs. 11-4-2010 WOD

Warm Up:
400 m. Run, Then Rest 2 min.

800 m. Run, The Rest 2 min.

1 mile Run, Then Rest 4 min.


WOD: Complete 4 Rounds

5 TGU’s each side

10 each side KB Windmills

20 each arm KB Swings

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

Tues. 11-2-2010 WOD

Warm Up:
1 mile Run

WOD: Complete 10 Rounds

Row 60 sec. for as many calories as possible.
Then complete that number of reps for each exercise:

KTE’s
GHD Hypers


RidgeWOD:
Shoulder Press with Bands: Work Up to 80% 1RM - 1 x 10, 1 x 8, 5 x 5, 3 x 3

Auxiliary Work:
Couplet # 1 - 3 Rounds As Quick As Possible - Not For Time
100 ft. HEAVY Farmers Carry
10x Sledgehammer Swings Each Side

Couplet # 2 - 3 Rounds As Quick as Possible - Not For Time
15x Dips
15x Hand Release Push Ups