10/23/13 – Wednesday

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!!!

When it rains we train

DYNAMIC WARM UP

400 Meter Run

Then…

3 Rds of:

4 inch worm push ups
6 sit ups
8 spidermans

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

 

WOD

In teams of two, partners alternate whole sets to complete 5 sets each of:
20/12 lb Wall Ball Shots x 20 reps
Unbroken Deadlift x 10 reps (Athletes choose weight)
400 Meter Run

Score loads and times for each round. Partner up with somebody around the same strength level. These are touch and go reps no re-grip at the bottom.

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Comments (1)

  • Jon Teregeyo

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    Team Sherri & Angie
    8 lb med ball, Dl: Sherri – 95 lbs; Angie – 20
    Rds:10:40
    After thefirst round Sherri finished the workout on her own without keeping anytimes. Angie gets an A for effort.

    Team Jon & Cara
    Jon: 20 lb med ball, 135 lb Dl
    Cara: 14 lb med ball rds 1-2, 8 lb rds 3-5, 95 lbs Dl
    Rds: 08:01, 16:59, 24:27, 33:27, 42:24

    havesome

    Reply

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