Sectional Warm Up Workouts
by admin ~ February 5th, 2010. Filed under: Uncategorized.Alright Gentlemen….here are the workouts for tomorrow morning. The first workout will start promptly at 8am, so come early and get loose before we start!!!
Scoring will be consistent with 2009 Games….first place gets 1 point, 2nd place 2 points, 3rd place 3 points….and so forth!
8am
8min to find Max Back Squat
..then
8 min to find Rack to Overhead Max
9am
Pull Up Ladder
1-15
*all pull ups must be unbroken and you must drop from bar after each round*
**example..complete 1 rep, drop from bar, complete 2 reps–drop from bar…etc**
***if you drop from bar during round…that round must start over***
****clock stops when you complete your 15th round****
10am
Chipper from 2009 Games w/a row
15 Barbell squat cleans (155#/100#)
30 toes to bar
30 box jumps (24″/20″)
15 muscle-ups (30 Dips can be subbed)
30 push presses (40#DB’s/25#DB’s)
30 double-unders
15 thrusters (135#/95#)
400m row
30 burpees
300ft Overhead walking lunges (45# plate/25# plate)
For those you who have noted that you would like to to help. I will be there at 7am to get things ready. Thanks for your help.
3,2,1, GO!!!!
