Lower Body Dynamic
1. 10 x 2 Reps Deadlift @ 55%
2. 5 x 5 Overhead Squats
3. 5 x 5 Reps Glute Ham Raises
Month: March 2010
Categories
2010-03-12 UGS
Four Rounds
1a. 15 Pullups
1b. 10 Ring Pushups
Four Rounds
2a. 10 Sandbag Clean + Squat Drop
2b. 10 Jumping Lunges
Four Rounds
3a. 50′ Alligator Pushups
3b. 200′ Tire Drag
Five rounds for time:
– 400m Run
– 25 Pullups
This was the third WOD at the 2010 CrossFit Games AL/MS/TN Sectional. You can get a taste of what 41Fitness trainer David Sumner and friend Christina Van Der Hulst experienced.
Upper Body Dynamic
1. 8 x 3 Push Press @ 55%
2. 5 x 5 Reps Barbell Row
3. 5 x 5 Reps KB Press
4. 5 x 10 Reps Toes to Bar
Categories
2010-03-10 UGS
Five Rounds
1a. 1-3 Rope Climbs
1b. 3-5 Handstand Pushups
Four Rounds
2a. 5 Hang Cleans
2b. 10 Ring Dips
Three Rounds
3a. 6-10 Alternating Press
3b. 6-10 Double KB Rows
Four Rounds of Intervals:
(60/30, 40/20, 30/15, 20/10)
– Burpees
– Mountain Climbers
– Situps
Upper Body Max Effort
1. 1RM Reps Floor Press
2. 5 x 5 Reps Weighted Pullup
3. 5 x 5 Reps Handstand Pushup
3 Rounds
– 20 Double Unders
– 20 Wall Balls
– 20 Box Jumps
– 20 KB Swings
Deadlift
5 Sets
Row
2K
Lower Body – Max Effort
1. 1RM Reps Zercher Squat
2. 5 x 3 Reps Romanian Deadlift
3. 5 x 5 Reps Glute Ham Raises
4. 5 x 10 Reps GHD Situps