9/23/13 – Monday

Written by Joey Tudela. Posted in Fitness

BO and salvi lv1 cert

Congrats Salbieber and ROBO-Bear (Bo) on Passing your Level 1 Cert

DYNAMIC WARM UP

400 Meter Run

Then…

3 Rds of:

“Cindy”
5 Pull-ups (Perform these with no bands. Do jumping pull-ups. More pull less jump)
10 Push ups
15 Air Squats

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

WOD

A.
Four sets of:
Shoulder Press x 5 reps
Rest 90 seconds
Toes to Bar x 10 reps
(try to establish good rhythm)
Rest 90 seconds

B.
“Fran”
Rounds of 21, 15, and 9 reps of:
95/65 lbs Thrusters (or 55-60% or your 1 RM Thruster)
Pull-Ups

*Just to make this “fran” even more fun we are going to add a rule 🙂 … The rule is you cannot blatantly drop the bar from overhead. You must guide it down with your hands. The penalty for dropping the bar will be that you have to start over on the round you are on. For example if you are on the round of 15 and drop the bar at rep 14 instead of guiding it down you must start over. This is to force you to think and control the weight during the WOD…also makes it more fun. Hope you guys still love me because I love you…Have fun 😉

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