Archive for the ‘WODs’ Category
Fran · 20 November 2010
Fran 21-15-9: – Thruster – Pull-up Level 0: – Thruster up to 30kg – Pull-up (jumping or assisted to maintain intensity) Level 1+ Rx’d: – Thruster at 43/30kg
Annie · 19 November 2010
Annie 50-40-30-20-10: – Double Unders – Sit-ups Level 0: Scale DU’s to singles, scale reps as required. Level 1: Sub 1 DU for 1 tuck jump as required (knee must be hip high in jump). Level 2+: Rx’d
Rest day · 18 November 2010
Rest Day Your choice. Technique practice. Catch up on a WOD you missed. Mobility (you can never get enough).
Kettlebell Tabata · 17 November 2010
Kettlebell Tabata Complete 8 intervals of each of the following (alternate sides): – Russian Swings – Snatch – Clean & Press Level 0: 12kg Level 1: 16kg Level 2+: 24kg
AMRAP (15) · 16 November 2010
AMRAP in 15 minutes: – max push-ups – Run 800m You must start running as soon as you pause in the push-up. Count total push-ups completed
Deadlift · 15 November 2010
Deadlift Level 0: 5×5 Level 1: 5×3 Level 2+: 1, 1, 1, 1, 1. You should not have any capacity to do anything else after lifting today. If you do, you didn’t lift heavy enough. So, do 50 burpees!
Rest day · 14 November 2010
Your choice. Catch up on a WOD you missed. Practice (you know you need it). SMR (self myofascial release) – i.e. torture yourself with some rollers, balls etc.
