10/1/13 – Tuesday

Written by Joey Tudela. Posted in Fitness

You’re welcome ladies

DYNAMIC WARM UP

400 Meter Run

Then…

3 Rds of:

4 Push ups
6 Spidermans
8 Squats
10 PVC Pass throughs

Note: Not for time. Perform some good to perfect form on all movements.

WOD

A.
Three sets of:
Bulgarian Split Squats x 4-6 reps each leg @ 30X1
Rest 90 seconds
Push ups x Max Reps (Place a plate on your back if its to easy.)
Rest 90 seconds

B.
Four rounds for time of:
185/125 lbs Front Squats x 5 reps
Pull-Ups x 10 reps
300 Meter Run

*Barbells taken from the ground. This WOD should not take longer than 15 mins max to complete. Scale appropriately to your skill level. Choose a weight where those fronts squats are still challenging. That first front squat rep MUST be a squat clean not a power clean then a front squat.

 

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