Friday 11162012 and Saturday 11172012 WODs

Posting my Friday and Saturday workouts....

FRIDAY 11162012
Asylum Class
Run
Walk Out to push up w Spiderman lunges
Stretch

20 sec on/10 sec off x 8
Sit ups and Push ups

60 sec x 2
Burpees

60 sec
Sit to Stands

WOD
3 rounds of the below:
Squat = 2 reps, rest for 10

DB row

8 x each arm
60lbs

Single Arm Rope Pulls
20 x each

Stretch

SATURDAY - Casa de' Henry!!!

Run
10 x KB swing (70lbs) x 2

5 x KB swings (70lbs)
10 x goblet squats
200 meter run/ w Jog/Walk back
AMRAP - 10 mins

WOD
Push sled 90lbs

Pull sled 90lbs

ball slam

3 rounds of the above

Stretch

Weight Lifting - technique
Power Clean into a Push Press x 2

55lbs
95lbs
135lbs
155lbs
165lbs x 2