4/29 thursday
chalk
Warm-up: Full Dynamic Range of Motion + 20 squats + 20 KB Swings + 20 Ring Rows +
OH Press warm-up - start at 50% and work your way up, hitting about 2-5 warm-up sets depending on how much warming up you need.
WOD:
OverHead Press
3x5 @ 83%
A1: Bent Over Rows 3x10
A2: Dips (ring,bench,bar-go for the most difficult for you) 3x15
rest 60 seconds between sets and alternate between A1 and A2
one thing about the bent over rows: use a weight that is challengingly heavy. one that you can use to complete the sets unbroken and maintain good form but still makes you work.
make sense?
good.
ryan
Posted by: RYAN | 04/29/2010 at 09:37 AM
Shoulders are rocked after oh squats. bad form ive been told.
120 on oh presses. figured i could go moore, i was wrong
120 on bent over rows and dips were fun.
shoulders looked huge after but im sore oday, wonder what tomorrow will bring?
Posted by: sprague | 04/29/2010 at 10:25 AM
Is it possible for you guys to upload an instructional video. These workouts sound amazing!!!
Posted by: workouts for women | 04/29/2010 at 04:06 PM
Here's where you can find a ton of demo and instructional videos...though live coaching is the best!
http://www.crossfit.com/cf-info/excercise.html
Posted by: Steve | 04/30/2010 at 02:30 PM