GRACE

Friday May 15, 2009

Warm-Up
BB Single Arm Press + Sumo Deadlift Highpull
BB Press @ 45# + SDHP @ 95#
BB Press @ 70# + SDHP @ 115#
Bb Press @ 80# + SDHP @ 135#
BB Press @ 90# + SDHP @ 135#


WOD)
GRACE

1)
Shrugs + Flys
3 Rounds of
Shrugs 20reps @ 225# + Flys 10 reps @ 30#

2)
10 AB Straps
50 Weighted Crunches
20 AB Straps
40 Weighted Crunches
30 AB Straps
30 Weighted Crunches
40 AB Straps
20 Weighted Crunches
50 AB Straps
10 Weighted Crunches

3)
Arnold Press
12@50%
10@60%
8@70%
6@80%
12@90%
12 Push Press @ 100%

4)
Plank
30 seconds
60 seconds
90 seconds
120 seconds