WOD OCT-17-2011

SWOD:
FRONT SQUATS 4x2 @ 80%, 5x1 @ 90%, 1 @ >95%
DEAD LIFTS BODY WEIGHT 3 X MR
HAND STAND HOLDS 4 X MAXT TIME (MT) RESTING 60s BTW SETS

DWOD: 5 ROUNDS
5 MAN MAKERS **RENEGADE ROW to PUSH  UP to SQUAT CLEAN to PRESS to 2 LUNGES
http://www.youtube.com/watch?v=ktRFrqTt1CY
5 DEAD LIFTS
200m RUN
**REST ONLY AS NEEDED BETWEEN SETS**

SAQ ** THESE ARE SPECIALTY ENDURANCE/SPEED/ AGILITY EXERCISES FOR ATHLETES, FOR MORE INFORMATION PLEASE EMAIL ME IF YOU ARE LOOKING TO TRAIN**

6 LATER HOPS *20" HURDLE* RIGHT INTO FULL SPRINT OF 15 YARDS 12 ROUNDS
**REST IS YOUR WALK BACK**
DBL BOX JUMP * 1/2 OF MAX HEIGHT - 2/3 OF MAX HEIGHT* REST 30s BTW ROUNDS X 15
BOX DRILL : CADENCE IS AS FOLLOWS
-1,2,3,4   4321 X 4
-2431      1324 X 4
-2323      4141 X 4
- 1212    3434  X 4
LADDER DRILLS 8 X KARAOKE
                              8 X HOP SCOTCH
                              8 X LATERAL HIGH KNEES
                              8 X ALT QUICK TOUCH