WOD: FRIDAY MARCH 23RD 2012

23 Mar

Complex 1:

 (45 reps as fast as possible/each exercise…. complete all 45 reps before moving on)

Front Squat @ 115 LB

Back Squat @ 115 LB

Complex 2:

 (5 rounds)

30 (s) Static Hold on Rings (holding yourself up)

30 (s) Plyometric Push Up (regressions to failure) 

60 (s) Rest

Complex 3:

(5 rounds)

10 Jumping Pull Ups

10 Jumping Shin to Bar Leg Raise 

Complex 4:

(5 rounds)

Run 400 m 

50 x sledgehammer tire swings  (switch arms ever 10 swings)


Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: