Friday's WOD



Miss B and Jake Saenz Owner of "Atomic Athlete"
Moustache Showdown 2010

Friday is my usual rest day, but Lory and Annie invited me to check out Jake's 6:30 pm Atoimic Athlete class. All I can say is you all need to check this gym out. The programming is unbelievable (90 minute workout). I had a blast and definately would recommend this to anyone!

Workout #1 - "Warm Up"
4 rounds
PVC pipe OH squats x 10
10 chest to ground push ups
side lunge, samson to pigoen stretch each leg
10 goblet squats with 25lb DB

Workout #2
8 rounds
6 sandbag shoulder touches (3 each side)
16 one arm KB swings - Russian (8 each arm with 25lb DB)
200 meter sprint
2:30 to finish each round, if you get it done under 2:30, we used the time as rest/recovery

Workout #3
6 rounds
1x farmers walk with 35 and 50lb DBs
12 one arm sit ups with 25lb DB (6 each arm)
12 plank get ups (6 each arm)

Workout #4 (stretch cool down)
3 rounds
x 3 ----squat to the med ball and when in deep squat raise and lock out arms as if doing a snatch , then drive from the heels and stand up.
x3 triggerpoint ball hip roll outs
x3 IT band roll outs on PVC pipe