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Saturday WOD 7-10-09

Saturday WOD 7-10-09

Dynamic Warm-up (goes without saying)
Squat +
Ring Pull-ups
1st round 60 seconds
2nd round 45 seconds
3rd round 30 seconds
4th round 15 seconds
4 rounds as above
Bastards +
Ring Dips
4 rounds as above
Push ups +
Ring rollovers
Rest 2 minutes and then repeat the again
Sprint Training
Once 2 whole rounds are completed then processed to the following:
Jog + Sprint the length of a football/soccer pitch. Jog from goal post to the half way line and sprint to the other side. Repeat the same the other way. +
Resistance Band backward sprint (for the same length of time as it took to do the jog+sprint)
2×5 Minutes rounds rest 2 minutes in between rounds.

This workout will develop explosive strength and speed required in many sports.
Hand taping and Chalk

Author avatar

Valentine Rawat
Personal Trainer · S&C Coach · Official Trainer to Sky1 Obese A Year to Save My Life & SkyLiving FAT: The Fight of My Life I'm a father and a husband, and my girls are my inspiration to be better, do better & continually help others achieve better of themselves.

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