Thursday, October 10, 2013

share the pain week oct - Copy

(share the pain week oct – Copy)

Today’s Workout:
Skill: 3×5: snatch grip Romanian deadlift

Lift: Every minute on the minute for 12 minutes: 2 Front squats @ 70%
Level 2: superset with 5 V-ups

WOD: For time:
10 front squats
20 GHD situps
40 wallballs
20 GHD situps
10 front squats

Level 4: 205/145#, 20/14#
Level 3: 135/95#, 20/14#
Level 2: 95/65#, v-ups, 16/10#
Level 1: 75/55#, abmat situps, 14/10#

TWIST  BLOG BONUS WORK (Complete before or after class)

Mobility: (view more at
Glute Smash and floss: 2 minutes on each side
Hip External Rotation with flexion: 2 minutes on each side
Banded Super Frog :2 minutes on each side
Double LB medial Shin Smash and Floss: 2 minutes on either side

Bonus Lifting:
tabata jump squats
4×10 heavy reverse hyper
3×15 GHR (stop at parallel)
3×15 heavy russian twists

Gymnastics:(view more at
10 minutes of glide kip practice.

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