October 5th, 2012 Thrash Session

So today’s Thrash Session is not going to be fun! Why? More BURPEES! Booo! Anyways, if you work on your weaknesses they will soon become your strength.

Motivation Required!

Warm Up:
600m Run/750m Row/1000m Bike
D.R.O.M.S
10 Walking Lunges with a twist
10 Frankenstein Walks
10 Heel to Butt
10 Spider Mans
10 Supermans
Burgener Warm Up

Weight Training: Back Squat 7x5x5x3
7 reps @ 70% of 1RM
5 reps @ 75% of 1RM
5 reps @ 80% of 1RM
3 reps @ 85% of 1RM

Work Out: 22-16-10
KB Snatches
Burpees
Air Squats

Yesterday’s Make Up Workout!
You can break it up any way that you see fit! BOOM!
1 Round
800m Run
100 Push Ups
200 Sit Ups
100 Box Jumps
800m Run

Cool Down:
400m Run/500m Row/800m Bike
Static Stretching
Rollout with Foam Roller/Lacrosse Ball
Ice Down Sore Joints

Post WOD meal
Post WOD protein
Post WOD Lurong Living

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