Rogue Warmup:
“Hundo”
20 Air Squats
20 Pushups
20 Burpees
20 Pullups
20 Overhead Squats
WOD
“THROTTLE”
Perform each complex without releasing bar(Can sub dumbbells, kettlebells or BFR(Big ***** Rock)
Load bar at 65lbs
10 Sumo Deadlift High Pulls
10 Push Presses
10 Overhead Squats
Rest 30 Seconds
5 Rounds for Time!
Post times in comments!
Warmdown:
50 Flutterkicks
The WOD cycle will follow a 3 days on and one day off cycle, get started and hold on! Here is a link to many of the exercises called out each day: http://www.crossfit.com/cf-info/excercise.html
You will most likely need:
1) 35 & 50lb dumbblell or kettlebell
2) Bar and weight up to bodyweight
3) A place to do pullups
4) A piece of wooden dowel or pvc to practice lifts and for the warmup
5) A towel to cry on
6) Med Ball – Can fill a basketball with sand
7) Something to jump on- 24″ height
If you have questions email: bill@roguefitness.com Do your homework first!