WOD Mon 10-1-12
September 30, 2012
WOD Wed 10-3-12
October 2, 2012

WOD Tue 10-2-12

Lots of good movement in the overhead squat

Warmup:
750M Row
Calisthenic warmup – trunk twists, neck rolls, wrist and arm circles, knee and ankle circles
10 deadlifts with an unloaded bar
10 push jerks with an unloaded bar
 
Workout movement review:
– Setup for banded deadlifts, discuss accommodating resistance
– Weights for GHD situps
– Weights for Good mornings
 
Conditioning:
– 5 groupings of exercises, 3 sets of each to be completed, in any order except – #3 and #4 should be performed in that order.
– All three sets must be completed before moving on to the next exercise
–  The sets are to be performed unbroken, with adequate rest between each set
 
Exercise #1: Max Reps Pushups
3 sets, rest exactly 2 minutes between each effort.  Keep track of total reps
 
Exercise #2: Max Reps Banded Deadlifts – 185/135 (Int – 135/95, Beg 75/55)
3 sets, rest exactly 2 minutes between each effort.  Keep track of total reps
 
Exercise #3: Weighted GHD Situps – 45/25 (Int – 25/15, Beg – unweighted)
3 sets of 15 reps each without stopping.  Rest exactly 1 minute between sets.  This effort is not scored
 
Exercise #4: Max Reps GHD Situps (Int/Beg as necessary – Abmat situps)
3 sets for max reps, rest exactly 1 minute between efforts.  Keep track of total reps
 
Exercise #5: Good Mornings – 65/45 (Int-45/25, Beg – 25/15)
3 sets of 25 reps each without stopping.  Rest exactly 2 minutes between sets.  This effort is not scored
 
Cool down – stretch hamstrings, abs, and shoulders.  Row or jog down as desired
 
Post total reps of each scored movement