Saturday, September 8, 2012

Saturday 09082012 WOD - 2 parter

I had a 2 part workout today.  I went to the park for a morning Boot Camp at a local park.

Funny when we were working out I felt like these 2 from BRIDESMAIDS!!


WOD - PART A

Run/Walk around perimeter of the park

STATIONS
wall ball
ground to overheard/overhead squat
kb swings/upright row

3 rounds of above

8 min AMRAP
10 x burpees
bear crawl 1 way
walking lunges 1 way

cool down run

stretch

DONE....


WOD - PART B
LIFTING - Deadlifts and Bench

500m Row - 250 @ slow technique pace/250 @ 95% = 2:04

Straight leg deadlift for warmup
65lbs x 5 (2 sets)

Normal Deadlift

135lbs x 7
165lbs x 7
185lbs x 7
225lbs x 5
255lbs x 3
275lbs x 3
315lbs x 2
335lbs x 0 - FAIL



Bench
135lbs x 10



Fat Grip
165lbs x 10
225lbs x 3
225lbs x 5
245lbs x 2

Rumble Roller stretch of quads and hams

DONE

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