Worthy Health & Fitness Logo

12-20-2012

In case you didn’t hear, Paula made it through surgery safe and sound!  They removed the torn meniscus and said that the rest is good and healthy, so she should have a good and fast recovery!  Can’t wait to see you Paula!!
100_1400
 
 
 
 
 
 
 
 
 
 
 
 
 
 

SWOD- 1A) Snatch High Pull 5×5 rest :30
                       (Work up to a heavy weight)
               1B) Pendlay Row 5×8-12 rest :45
     (This is a super-set.  Complete 5 hi-pulls, rest :30 seconds, complete 8-12 pendlay rows with same bar, rest :45)
               2) DB reverse fly 5×8-12
 
WOD- Complete with a running clock to keep track of rest time, but this is NOT for time.
               *Row 500m @ 1:40/500m (male) – 2:00/500m (female)    rest :45
               *A) DB front raise 3×8-10  rest :30
               *B) DB lateral raise 3×8-10  rest :30
               *300 single unders or 60 double unders
               *A) Supine ring rows 3x max rep  rest :45
               *B) Single arm DB rows 3×8-12  rest :45
 
Midline- GHD sit ups 3×12
 

POPULAR POSTS

book a
free intro

Talk with a coach about your goals, get the plan to achieve them.

LETS DO THIS
Facebook-f Instagram
footer icons black-01
two brain logos-01
footer icons black-02
Worthy Health & Fitness Logo
A Kilo website. All rights reserved

BOOK YOUR FREE INTRO

IN THIS QUICK CONVERSATION, WE WANT TO LEARN ALL ABOUT YOU, YOUR FITNESS GOALS AND HOW WE CAN HELP YOU REACH THEM.

GET OUR FREE 15 AT HOME WORKOUTS GUIDE!

Fill out the form below. Check your inbox shortly!