"Mainsite WOD"(11.10.2010)

Brucey's Ring Push-Up and Hopefully the start of his training for the Master's Division Competition!!

I. Dynamic Mobility Warm-Up:
Monostructural Warm-Up x 4:00 Minutes(Bike, Row, Aerodyne, or Jump Rope)
90 Degree Quad Stretch(Hip Extension/Flexion)
Inch Worm to Push-Up
Shoulder Hangs(Overhead Prep)
Lunge Complex
Lacross Balls(Thors. Extension)
Box Squat Openers
Squat Openers
II. Strength and Metabolic Conditioning Workouts of the Day:
A. Box Squat. 8 sets of 1 @ 90% of 1 Rep Max Box Squat
*Get Results from October 25th, 2010*
B. “Mainsite WOD”( 3 Rounds for time of):
30 Kettlebell Swings @ 55/35
25 Wall Balls @ 20/14
20 Pull-Ups
*Scaling and Levels will be applied to this workout*
*Compare Times to the following athletes*
Rich Fronning Jr(CrossFit HQ): 7:49
Kevin O’Malley(VBC): 8:06
Chris Gosler(CrossFit Southie):9:25
Pat Sherwood(CrossFit HQ):9:49
Lisa Ray(CrossFit HQ): 10:16
EC Syn.(CFNE): 10:39
Joe Alexander(CrossFit HQ):11:06