10/21/13 – Monday

Written by Joey Tudela. Posted in Fitness

DON’T FORGET  LADIES AND GENTS!!!
BEASTS 4 BREASTS THIS COMING SATURDAY, OCTOBER 26TH.
IF YOU NEED TO FIND OUT MORE INFO PLEASE GO TO THE “NEW & EVENTS” PAGE UNDER OUT ABOUT US TAB.

PLEASE HELP SUPPORT A GREAT CAUSE AND WOD AGAINST BREAST CANCER!!!

DYNAMIC WARM UP

400 Meter Run

Then…

5 Rds of:

8 Pass Throughs
8 Inch worm push ups
8 Air squats

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

WOD

For time (or as many reps as possible in 15 minutes):
30 Back Squats (115/75 lbs)
20 Pull-Ups
10 Shoulder to Overhead (115/75 lbs)
30 Front Squats (65/45 lbs)
20 Pull-Ups
10 Shoulder to Overhead (65/45 lbs)
30 Overhead Squats (65/45 lbs)
20 Pull-Ups
10 Shoulder to Overhead (65/45 lbs)

*USE ONLY 1 BARBELL.
*Try and keep the weight as prescribed,  and work through as much as possible within the time cap.

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Comments (1)

  • Jon Teregeyo

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    Jon: Rx @ 13:19
    Sherri: 103 reps, used bare barbell and ring rows
    Cara: 100 reps, used bare barbell and pull up bands
    Angie: A for effort

    havesome

    Reply

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