mOBILITY pROJECT: WOD: Sunday April 8th 2012 (PULL POWER/GYMNASTIC/ARM BLASTER)

8 Apr

Complex 1:

 (25 reps as fast as possible/each exercise…. complete all 25 reps before moving on)

  • PULLING POWER: CIRCUIT A
  • Power Clean @ 135 LB
  • Jump Shrug @ 155 LB
  • Deadlift @ 185 LB

Time:

  • Alex- 8:40/6:57/7:32 Total= 22 minutes:29 seconds 

Complex 2:

 (30 seconds on 45 seconds off…………….. x 5 rounds….. USE GYMBOSS TIMER)

  • 30 (s) Static Hold on Rings
  • 45 (s) REST
  • 30 (s) Static Handstand Hold (against wall)
  • 45 (s) REST
Complex 3:

(5 Rounds as fast as possible)

  • THE ARM BLASTER (increase 1 rep each workout up to 15 then progress 10 LB) 

  • 11 x E-Z Bar Bicep Curl @ 50 LB
  • 11 x E-Z Bar Skull Crush @ 50 LB  
STRETCH:
(5 rounds/ 10 min total…. USE GYMBOSS TIMER)
  • 30 (s) Samson Stretch (right leg forward)
  • 30 (s) Pigeon Stretch (right leg forward)
  • 30 (s) Samson Stretch (left leg forward)
  • 30 (s) Pigeon Stretch (left leg forward) 





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