Trainer Warmup 10 Min.
Skill: 10 Min. Prisoner Squats Practise, Partner up in Teams of 2, Assist your Partner, bring your Toes as close to the Wall as possible while your ass travels to the grass maintaining your torso upright. Get ready for OHS- FS- BS. In Between Reps., work on Flexibility Ext.Rot. of your Hips, ankle etc.
10 Min. Press Practise. PVC Pipe only! I don´t care how strong you are! Get ready for Strict Press PP, PJ. In Between Reps., work on Flexibility. Ext. Rot. Shoulders, Wrists etc.
Mainsite WOD: TUESDAY 130402
115 pound Shoulder press, 10 reps
115 pound Overhead squat, 15 reps
115 pound Push press, 20 reps
115 pound Front squat, 25 reps
115 pound Push jerk, 30 reps
115 pound Back squat, 35 reps
Scale weights as needed, NO DROPS CONTROL YOUR LOAD! RXD only if your OHS Max. @ 90kg+
Everytime you place the Bar Do 1 Burpee Pull Up!
Time Cap: 15 Min.
This is it, the final WOD 2013. …something you never done before…push the boundaries… tests physically and mentally…cause pain and push past that. O.K.! Sounds like CrossFit. (R-U-D-I-N.-P-R-E-D-I-C-T-S-F-R-A-N-A-M-R-A-P-1-2-M-I-N.) Bring it on Castro.