WOD #1: G
AMRAP 20min.
3 HSPU's (hand stand push-ups)
6 L-pull-ups
9 walking lunges
WOD #2: MW
7 rounds for time:
Row 2min.
7 shoulder presses
WOD #3: W
Find 1RM for Shoulder Press
Post times, scalings, warm-ups and loads to comments.
Tuesday, March 10, 2009
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1 comments:
Steve WOD 1:
Warm-up
Row 2min.
Then
3x
Samson stretch
15 abmats
15 OH squats
10 dips
15 gm's w/press
10 rounds of the WOD. Should have gotten more rounds. BOOO!
T's Warm-Up
3 rounds:
20 box steps
15 sit-ups
10 ball cleans
WOD: 20:31 @ 50lbs.
Manda:
Shoulder Press
6 x 5 @ 65-65-70-70-75-75lbs.
2 x 1 @ 80lbs.
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