October 6th, 2012 Thrash Session

Happy Birthday Disch!
Just had everyone over tonight for some steaks, cake (it’s a cheat day) and guesstures! It was awesome! Before that Jaime, a friend and I did a Thrash Session that was fun and a challenge.


Warm Up:
400m Run/500m Row/800m Bike
10 Deep Lunges
10 Caterpillers
10 Reverse Caterpillars
10 Pass Throughs
Burgener Warm Up

Weight Training: Deadlift 5x5x5
Set of 5 @ 70% of 1RM
Set of 5 @ 75% of 1RM
Set of 5 @ 80% of 1RM

3 Rounds
5 Kettlebell Swings (I used 79lb KB)
10 Box Jumps (I used a 30in box)
15 Sit Ups
20 Air Squats

Cool Down:
400m Run/500m Row/800m Bike
Static Stretching
Roll out with a Foam Roller/Lacrosse Ball
Ice down sore joints

Post WOD Meal (Cheat day for this guy)
Post WOD Protein
POST WOD Lurong Living


One Response To  “October 6th, 2012 Thrash Session”
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