Archive for the ‘WODs’ Category
Back Squat · 27 November 2010
Back Squat Level 0: 5×5 Level 1: 5×3 Level 2+: 1,1,1,1,1
Rest Day · 26 November 2010
Stretch Recover SMR
“Helton” · 25 November 2010
Three rounds of: – Run 800 metres – 30 DB (hang) squat cleans – 30 Burpees Level 0: – DB (hang) power cleans, 5-10kg – Scale to 20 Burpees Level 1: – DB (hang) squat cleans 15-20kg Level 2+ (as RX’d): – DB (hang) squat cleans 20kg
“The D’s” · 24 November 2010
Five rounds: – Deadlift, 3 – Double unders, 50 Level 0: Deadlifts at 80kg/60kg Level 1: Deadlifts at 100kg/80kg Level 2+: Deadlifts at 125kg/100kg If you can’t do double unders, do 100 singles and 25 box jumps (60/45cm) as a substitute. Practice your double unders!
AMRAP IN 12 · 23 November 2010
AMRAP In 12: – pull-ups – pushups – situps – squats Level 0: 5 reps of each movement Level 1: 10 reps of each movement Level 2+: 15 reps of each movement
Rest Day · 22 November 2010
Rest Start working on attaining your Levels – see your coaches for assistance.
Run four ways · 21 November 2010
Run Run: 400m forwards 200m backwards 100m leading with left side 100m leading with right side Complete 4 rounds. Rest 2 minutes between rounds Record times for each round
