Day: December 19, 2011

At Survival Fitness Warm up 2 rounds 45…

At Survival Fitness.

Warm-up
2 rounds, 45 seconds at each station, 15 seconds of rest to move between stations, 1:00 of rest between rounds

  • DB incline press, one arm at a time, keep weight up with the other arm (1st – 20# DBs, 2nd – 25# DBs)
  • Red band pull aparts with straight arms
  • 2 handed wall chest throws (15# small MB)
  • Upright rows (48# KB)
  • Ring push-ups
  • Ring rows in the 1st round, Pull-ups in the 2nd (using green band)
  • Plate raises (25#)
  • Renegade rows (20# DBs)

WOD
30:00, 50-40-30-20-10

  • Goblet squats (55# KB)
  • Step back lunges with one DB in the opposite arm (40# DB)
  • 1/2 squat jumps (40# DBs)
  • KB drag, 50 feet

In the WOD I completed the 50 and 40 rounds and got through 25 of the 30 goblet squats. For the KB drag I used the 88# KB the 1st time and 80# the 2nd time because the 88# was being used.