Thursday, October 25, 2012
PLANKTON
Warm Up: 250m row, 15 mb push ups, 15 ring rows, 20 sit ups 20 back extensions
Skill Focus: DB Bench Press
1 x 8, 1 x 5
WOD
DB Bench Press x 6-8 (get 8 - go up)
45 sec side plank on each side
Rest 60 sec
In 60 sec complete 10 burpees and AMRAP of ring dips
Rest 60 sec
4 rds for max reps
Post heaviest bench weight used and # of dips
Let's hear it again for CF Jag's Bay Area Beatdown athletes!
PLANKTON
Warm Up: 250m row, 15 mb push ups, 15 ring rows, 20 sit ups 20 back extensions
Skill Focus: DB Bench Press
1 x 8, 1 x 5
WOD
DB Bench Press x 6-8 (get 8 - go up)
45 sec side plank on each side
Rest 60 sec
In 60 sec complete 10 burpees and AMRAP of ring dips
Rest 60 sec
4 rds for max reps
Post heaviest bench weight used and # of dips
Let's hear it again for CF Jag's Bay Area Beatdown athletes!
And the AV Club for their awesome job!