Archive for the ‘WODs’ Category
S and C(DL, P, D, BE/HE) · 18 September 2010
Level 0-1 Deadlift 3×5 Press 3×5 Bar dips 2x 3-5 (assisted or negatives as reqd.) Back extensions 2×10 Level 2+ Deadlift 3×3 Press 3×3 Weighted dips 2×5-8 GHD hip extension 2×8
Five rounds · 17 September 2010
Level 0 Five rounds: – 10 DB hang power snatch (10kg/5kg), 5 each side – Run gasser Level 1 Five rounds: – 10 DB hang power snatch (15kg/10kg), 5 each side – Run gasser Level 2+ Five rounds: – 10 hang power snatch (40kg/30kg) – Run gasser
A little like Fran · 16 September 2010
Level 0 Nine rounds: – 5 wall ball (9kg/7kg) – 5 pull-ups – Rest 1 minutes Pull-ups scaled as required (jumping or bands) Level 1 Nine rounds: – 5 thrusters (40kg/27.5kg) – 5 pull-ups – Rest 1 minutes Level 2+ Nine rounds: – 5 thrusters (50kg/35kg) – 5 pull-ups – Rest 1 minutes
Rest Day · 15 September 2010
It’s time to get mobile. Visit Mobility WOD: http://mobilitywod.blogspot.com/
Tabata something · 14 September 2010
“Tabata something” Perform a total 32 intervals of the following movements in sequence: 1. Push-up 2. Squat 3. Sit-up 4. Lunge (alternating sides) E.g. Perform 20 seconds of push-ups, rest for 10 seconds, then 20 seconds of squats …
S&C: Squats, cleans, pull-ups & sit-ups (II) · 13 September 2010
Level 0-1 Back squat 3×5 Power clean 3×5 Strict pull-up 2x 3-5 Weighted sit-ups 2x 10 Level 2+ Back squat 3×3 Power clean 3×3 Weighted pull-up 2x 5-8 GHD sit-ups 2x 8
Bike · 12 September 2010
Bike: 10x 30sec Hill Sprints, all out efforts. Recoveries are, how long it takes you to come down the hill or 2min rest has been accrued. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension, 2 min Recovery between sprints. “Come into the hill at [...]
