Monday 4-8-2013

 In WODs

Warm Up

3 Rounds:

10 Ring Dips

15 Ring Rows

20 Sit Ups

then…

Pair up – start sets of 2 at a light weight and build until 5 would be heavy.

Skills

Bench Press

Sumo Deadlift High Pull

WOD

I. Strength: 5×5 Bench Press

II.  21-15-9

Push Ups

Sumo Deadlift High Pull (75/55)

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CF Teens

Strength:

Back Squat – 10@60%, 8@70%, 6@75%, 4@80%

Front Squat – 5@60%, 3×5@70%

Met Con:

21-15-9

Push Ups

Sumo Deadlift High Pulls (95/65)

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Travel WOD

Plank and L Sit Ladder
15 sec plank
15 sec rest
15 sec L sit
15 sec rest
30 sec plank
30 sec rest
30 sec L sit
30 sec rest
45 sec plank
45 sec rest
45 sec L sit
45 sec rest
1 min plank
1 min rest
1 min L sit
1 min rest
45 sec plank
45 sec rest
45 sec L sit
45 sec rest
30 sec plank
30 sec rest
30 sec L sit
30 sec rest
15 sec plank
15 sec rest
15 sec L sit
15 sec rest

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Mobility WOD

3 minutes banded shoulder – http://www.mobilitywod.com/2012/09/better-shoulder-extension-better-bench-and-dips.html

3 minutes each shoulder – weight and lax ball

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