A. DB bench press 5 sets of 5 B. 15 mins to work up to a heavy strict overhead press C. 21-18-15-12-9-6-3 reps for time of: 95 pound Sumo deadlift high pull Lateral jumps, over 24″ obstacle Motivation
Wedding WOD
Wedding WOD Wednesday 10/31/12
A. Front squats 5 sets of 3 reps Rest 2-3 mins between sets B. 30 man makers for time @55/35 db’s – DBs to the ground, kick back, push-up, row left, row right, jump feet in, power clean, push press C. 5 min couch stretch (each) Mobility WOD
Wedding WOD Tuesday 10/30/12
A. 10 mins of empty bar squat snatch practice B. 3 rounds for time of: 50 double unders 10 kettle bell swings @55/35 5 strict HSPUs C. 3 rounds for time of: 10 toes to bar Row 300m Motivation
Wedding WOD Monday 10/29/12
A. Back squats * Set 1 – 3 reps @ 70% * Set 2 – 2 reps @ 80% * Set 3 – 1 rep @ 90% * Set 4-5 – 1 rep @ 95-105% Rest 2-3 minutes between sets B. 3 rounds of: 10 chest to bar pull ups 10 burpees Rest exactly 2 […]
Wedding WOD 10/26/12
Workout Run 10k – if you don’t feel fast, then don’t run it fast. Just go out and have fun! Motivation Killing The Fat Man Episode 3
Wedding WOD 10/24/12
A. 10 sets of 3 snatch balance – use bar or light weight that you won’t have to drop B. 3 sets: 5 strict HSPUs 5 chest to bar pull ups 10 lunges (5 each) C. 12 min running clock Row 2000m Use the rest of the time to do burpees over the rower – […]
