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Monday, 6 January, 2013

5
Jan
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4 Comments
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Monday, 6 January, 2013

Shawn push pressing it out.

Shawn push pressing it out.

Workout of the Day:

MWOD:

Banded Overhead Distraction: 2 Min, Pg 257/258

T-Spine Plate Smash: 3 Min, Pg 235

WOD:

Complete for time:

9 Front Squats (155/ 105)

1 Kettle Bell Swing

8 Front Squats

2 KB Swings

7 Fronts Squats

3 KB Swings

etc…

Until you reach

1 Front Squat

9 KB Swings

4 Responses

  2. joe c

    joe wod for Sun: w/u 5min run, then 3x max L-sit, then 7 min AMRAP (20 DB swing @#50, 10 HPC @#35, 15 Pushpress @#35)

  3. joe c

    joe wod for Mon: w/u 1min singleunder, 5 burpees, 1 min DU, 10 lunge thrusts, 1 min running SU. then 40 turkish get-up @#50, then 3×5 DB DL @#80 with 5 lap farmer carry between sets. gotta remember to do some heavy stuff too!