WOD 12-16-09: Cycling FST Day 3

DAY 2 Cycling FST ‘Gym’ Work

A         2 x’s, 5 reps per set:

Oly Bar Snatch

B         2 x, as circuit, 5 reps per movement

            X-over Lunge

Oly Bar Straight Leg Deadlift

            Lateral Lunge

Dumbbell Sumo Deadlift

            Rotational Lunge

Kettlebell Overhead Swing

C         (2 x’s, push-ups 1 x)

20 push-ups, 20 pull-ups                               

Single Arm Row

20 push-ups, 20 pull-ups

Single Arm Dumbbell Push Press

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

THEN:

TRX, 1 x, 10 reps per movement                                                                             

Sprinter’s Start

            Hamstring Press

Suspended Lunge

            Hip Press

Single Leg Squat

            Hamstring Press

            Hip Press

            Hamstring Bicycle