Friday, May 10, 2013

05062013 and 05092013 WODs

Been slacking so I missed blogging the last couple of workouts. Here they are!

HAPPY FRIDAY!!!!

Monday 5/6
At the SPHS track.

Warm up jog
Stretch/mobility

50 yards
high knees
butt kicks
low shuffle
normal shuffle

3 rounds
Plyo push ups x 3
5 x leg raises

3 rounds
2 count push up x 10
2 count squat x 10

5 yard suicide runs
low shuffle b+f
Sprint 20 yards
3 rounds

50 yard sprint + Pick your own exercises!  I picked the below:
20 x squats
15 x push ups
10 x lunges
4 rounds

Stretch and Mobility

Thursday 5/9 - Lifting/Technique day

Row 1K @ easy pace = 5 mins
Stretch/mobility

A. Build to have 3 x backsquat **PERFECT FORM**
95lbs
135lbs
165lbs
185lbs
205lbs

B. Bench press = 3 x 8
185lbs
205lbs
225lbs
235lbs
245lbs
255lbs - FAIL, only got 2 with a heavy spot, unable to complete 3
245lbs
245lbs

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