WARM UP
20 wall ball anchored ab mats
20 back extensions
10 bar good mornings
SKILL
Dead lift
20 wall ball anchored ab mats
20 back extensions
10 bar good mornings
SKILL
Dead lift
WOD
Body Weight Dead lift Ladder
1 rep 1st min, 2 reps second min, 3 reps 3rd min, and so on until unable to continue, or unable to do # of reps for the current minute. Immediately upon failure, run one mile.
"Bella is Beautiful!" I watched her pull her Dad down First Ave. on a bicycle with the biggest SMILE on her face. There must be a K9 class at FGB that she is training for. GO BELLA!
ReplyDeleteStrong work by the a.m. class. Congrats to Joe for making it within 1 rep of his goal of 15 rounds! Everyone kept fantastic form and great intensity, way to dig in.
ReplyDelete14 rounds hard on the hamstrings
ReplyDeleteChad - great WOD. We will have to remember this one.... How did everyone's legs feel after the run????
ReplyDeleteThanks Doug
ReplyDeleteModified
115# push press/jerk
10 rounds
wow - that was a tough one. I like the format of 1 rep 1st min. 2 reps 2nd min. etc.. We should do that with some other exercises.
ReplyDeleteI went all out and attempted my weight - 115# but only made 7 rounds.
115 - 9 rounds - then ran a mile - the mile was Tough!! Good Workout!
ReplyDeleteAugust 3, 2009 WOD
ReplyDeleteJoe 14 - 195#
Donna 10- 180#
Andre 11 - 195#
Joe 7 - 195#
Ryan 12 - 185#
Tim Modifed
Heyard
George 11 - 105#
Jay 12 - 165#
Steve 9 - 165#
Julie 8 - 125#
Chris 13 - 215#
Holley 10 - 115#
Barry 7 - 215#
Chad 10 - 115#
Chelle 11 -95#
Brooke
Amy 7 - 115#
tim 9 - 209#
Carol 13 - 105#
Pam 7 - 115#
Mare 8 - 125#
Jeff 11 - 135#
Dawn 14 - 75#
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