Archive for the ‘WODs’ Category

Rest day · 6 November 2010

Catch up on a WOD you’ve missed. Practice maintaining torso position in your lifts. Stretch something that needs it.

Needs a name · 5 November 2010

5 rounds: – 3 deadlifts – 6 burpees Run 400m after each round. Level 0: – deadlift at bodyweight – scale to 4 rounds Level 1: – deadlift at 1.5x bodyweight Level 2: – deadlift at 2x bodyweight

AMRAP (15) · 4 November 2010

AMRAP in 15 minutes: – Max pull-ups – Broad jumps, 20m Score is total pull-ups completed

Thrusters · 3 November 2010

Thrusters Level 0: 5×5 Level 1: 5×3 Level 2+: 1, 1, 1, 1, 1. Finish with 50 inverted burpees

Rest day · 2 November 2010

Practice any TWO of the following: – Muscle-up – Handstand push-up – L-sit – Handstand walk – Kipping pull-up – Air squat Before commencing practice spend 10 minutes doing mobility work relating to the movements you will be practicing.

Row or run · 1 November 2010

For time: – row 1000m – 150 double unders – run 800m – 150 double unders – row 1000m OR For time: – run 1200m – 150 double unders – row 750m – 150 double unders – run 1200m

Run · 31 October 2010

8km cross-country run