Author: Pledge Fitness

11/27/13 WOD

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Warm-Up:

A) Foam Roll quads, hamstrings, hip Flexors, Adductors, upper and lower back.

B) Row 500m.

Strength:

A) 3×10 Stiff-Legged Deadlift

*keep shins vertical; maintain neutral spine and CONTROL the weight.
.
B1) 3×10/side 1-arm KB or DB Row

*Elbow close to body, pull to stomach and SQUEEZE at the top

B2) 3×8 Suspension Trainer Y

Conditioning:

200m. Run
21 SDHP #95/65
21 Bar-Facing Burpees
400m. Run
15 SDHP #95/65
15 Bar-Facing Burpees
800m. Run
9 SDHP #95/65
9 Bar-Facing Burpees

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11/26/13 WOD

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Strength:
A1) Max reps Bench Press x2
A2) Max reps Ring Dips x2
*bodyweight for bench press.

Conditioning:
3 Rounds:
800m. Row
30 Wall Balls #20/14
15 Knees-to-Elbow

Uncategorized

11/25/13 WOD

Skill:

6×3 Snatch Balance

Stabilize at the bottom before standing up.

Conditioning:

4 Rounds;

12 Thrusters #95/65

12 Chest to Bar Pull-Ups

12 Box Jumps 24″/20″

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