Sunday, February 20, 2011

Sunday Go-Getters

Extra Strength!
Special 2.5 hour class to review lifts.

Early Warm Up
30 seconds jump rope both feet
30 seconds jump rope alt. feet

AMRAN:
5 Ring Rows
7 Sit-ups
9 OHS w/ dowel

Group Dynamic Warm-Up / Mobility
2X Kongs
2X Apes
2X Butt Kicks
2X Quad Jumps
10 V-sits
Roll out 4 minutes each hamstring
Shoulder Dislocates

Skill:
Clean

Strength:
5x5 each
Deadlift
SDHP
Front squat
Overhead squat
(Go easy on the OHS weight. Like Wendler says, weightlifting is a lifelong pursuit. No need to rush results.)

Post-WOD Stretch
Stretch on your own. Everyone should know what areas to target. Be comprehensive!
Posted by Kishkes Vorem at 1:49 PM

5 comments:

  1. UnknownFebruary 20, 2011 at 3:20 PM

    Chris clean 75 / dl 105 / sdlhp 85 / fs 105 / ohs 50

    ReplyDelete
  2. AnonymousFebruary 21, 2011 at 11:48 AM

    Andy: CLEAN 15 / DL 135 / SDLHP 85 / FS 75 / OHS 45

    ReplyDelete
  3. AnonymousFebruary 21, 2011 at 12:49 PM

    Dane:Clean dowel/ DL 135/ SDLHP 95/ FS 85/ OHS 55

    ReplyDelete
  4. AJFebruary 21, 2011 at 6:58 PM

    AJB: Clean ? / DL 155 / SDHP 75 / FS 75 / OHS 35

    ReplyDelete
  5. ChrikiFebruary 28, 2011 at 1:31 PM

    Chriki: CLEAN 15/DL 65/SDHP 35/FS 65/OHS 15

    ReplyDelete

Subscribe to: Post Comments (Atom)