Tuesday 982

Published on February 22, 2011, by Dan Cerrillo in WOD.

Sign-up for Fundamentals Class starting March 9th at 6:00 pm, classes will be Mon, Wed, Fri at 10:30, Noon, 6:00, 7:00 pm sign-up

Individual Warm-up: 20-ring dips, toes to bar, strict pull-ups, pistols.

Warm up:Part #1 JA's, 5:00 JR, 20-squats, 1-gym length each, High knee walk, butt kick run, 2-lengths each side shuffle and kareoke runs, 4-50% sprints. Part #2 with bar, 10-dead-lifts, 10-hang power cleans, 10-power cleans. Part #3 with bar, 10-shoulder press, 10-push press, 10-push jerks.

Strength: Shoulder Press, 1) 5x 75%, 2) 3 x 85%, 3) 1+ x 95%

WOD: AMRAP in 10:00 10-toes to bar, 10 Push Ups, stair climb. Rest 1:00. AMRAP in 10:00 10-Push Jerks, Hill run. 95/65. JERKSSSSSSSSSSSSS not Push Press!

GWOD: Max strict false grip pullups

Endurance: 500 ss swim no fins, 1000 ss swim w/ fins, 500 DP swim no bindings.

Recovery: Banded Shoulder Stretch, Supine back stretch.