October 9th, 2012 Thrash Session

Yesterday’s Thrash Session is a cardio intensive workout with thruster! I hope everyone enjoyed their off day!

Killed it!

Warm Up:
400m Run/500m Row/800m Bike
D.R.O.M.S
25 meters high knee
25 meters frankenstein walk
25 meters butt kick
25 meters tapioca or karaoke
25 meters lunges with a twist
10 cats and dogs
10 PVC Pass Throughs

Burgener Warm Up

Weight Training: 7X7X7X7 Thrusters

All sets of 7 @ 70% of 1RM push press

Work Out:
3 Rounds
800 Meter Run
20 Pull Ups
20 Burpess
10 Kettlebell Swings

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

Post WOD Meal
Post WOD Protein
Post WOD Lurong Living

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