Archive for the ‘WODs’ Category
Did someone say snatch? · 13 November 2010
Snatch! Level 0: – 3×5 pressing snatch balance – 3×5 heaving snatch balance Level 1: – 5×3 snatch balance Level 2: – 1, 1, 1, 1, 1 snatch balance Finish with 50 travelling burpees (jump 60cm forwards in each burpee jump)
Gymnastics · 12 November 2010
Practice any TWO of the following for 10-15 minutes each: – Muscle-up – Handstand push-up – L-sit – Handstand walk – Kipping pull-up – Air squat Before commencing practice spend 10-15 minutes doing mobility work relating to the movements you will be practicing. DO NOT avoid this WOD because it’s a practice session. Gymnastics skills [...]
Murph on Remembrance Day · 11 November 2010
It”s Remembrance Day, in honour of those who have served our country, let”s do “Murph”! Level 2+ (and anyone who is game), as RX”d: 1600m run 100 pull-ups 200 push-ups 300 squats 1600m run (wearing a 10kg vest) Scaling: Level 0 Divide distance and reps by 4 Level 1 Divide distance and reps by 2 [...]
Rest day · 10 November 2010
If you competed at Throwdown 2010, rest or stretch. If you didn’t, why not try one of the WODs (see previous posts).
Five round triplet · 9 November 2010
Five rounds: – Double unders – Get-ups* – KB swings Rep/load: Level 0 – 20 reps, swings at 16kg/12kg Level 1 – 25 reps, swings at 20kg/16kg Level 2+ – 30 reps, swings 24kg/20kg, wear a 10kg vest * lie flat on your back and stand up to full extension (any way you want) NB: [...]
Elizabeth · 8 November 2010
21-15-9: – Clean – Dips Level 0: – Power clean, 30-40kg – Bar dips Level 1: – Power clean, 50-60kg – Ring dips Level 2+: – Squat clean, 62.5kg – Ring dips
Sprint. Repeat. · 7 November 2010
10x 100m sprint Maximum effort. Rest as required. Record all times.
