WOD 12-14-09: Cycling FST A

*To be executed 2 times per week with at least 48 hours between bouts

*Just do pull-ups/push-ups during 2^nd round, not 1^st

A         2 x’s, 10 reps per set:

Oly Bar Clean                                                             

B         1 x, as circuit, 10 reps per movement

            X-over Lunge

Oly Bar Deadlift

            Lateral Lunge

Barbell Front Squat to Overhead Press

            Rotational Lunge

Dumbbell Single Leg/Single Arm Deadlift

C         (2 x’s, push-ups 1 x)

20 push-ups, 20 pull-ups                               

Bent Over Row

20 push-ups, 20 pull-ups

Oly Bar Bus Driver

20 push-ups, 20 pull-ups

 

Shoulder circuit (w/ 5# dbs):

-lateral Dumbbell raise

-front Dumbbell raise

-Bent over Dumbbell raise

-W Dumbbell Shoulder Rotation

 

Xxxxxxxxxxxxxx

THEN: (after completing 2 rounds of above circuit)

TRX:                                                                                                   

Sprinter’s Start

            Hamstring Press

Suspended Lunge

            Hip Press

Single Leg Squat

            Hamstring Press

            Hip Press

            Hamstring Bicycle