Archive for the ‘WODs’ Category
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 [...]
Rest day · 11 September 2010
Choose your own adventure…
Jerk technique & Annie · 10 September 2010
Level 0-1 Push Jerk (Behind the neck [BN]) Technique or 5×3 Annie (mod.) 50 – 40 – 30 – 20 – 10 – Single Unders – Situps Level 2+ Split Jerk BN – 3, 3, 3, 3, 3 Annie 50 – 40 – 30 – 20 – 10: – Double Unders – Situps
Half gasser & Box jumps · 9 September 2010
Level 0-1 Run the half gasser every minute on the minute for ten minutes. 50 box jumps, 60cm (for time) Level 2+ Run the half gasser every minute on the minute for ten minutes 50 box jumps, 75cm (for time)
S&C: DLs, presses, dips, back ext (the sequel) · 8 September 2010
Level 0-1 Deadlift 3×5 Press 3×5 Bar dips 2×3-5 (assisted or negatives as reqd.) Back extensions 2×10 Level 2+ Deadlift 3×3 Press 3×3 Weighted dips 2×5-8 GHD back extension 2×8
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