Archive for the ‘WODs’ Category
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
Rest day · 7 September 2010
If you haven’t been sleeping properly, stay at home and rest. Meditate. Get your groove back. Otherwise, come into the gym and smash out something special.
Continuously for ? · 6 September 2010
Level 0 With a continuously running clock perform 1 KB swing (20kg/12kg), 1 burpee on the first minute, 2 of each on the second, etc until you can”t complete the work in the minute. Rest for 3-5 minutes then repeat Level 1 With a continuously running clock perform 1 KB swing (24kg/16kg), 1 burpee on [...]
5km run · 5 September 2010
5km run. Cross-country or on the beach would be nice? Go barefoot, in five fingers or frees.
S&C: Squats, cleans, pull-ups & sit-ups · 4 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 2×5-8 GHD sit-ups 2×8
Rest day · 3 September 2010
Hmmm?! Level requirements? A WOD you missed? Stretching? A Kelly Starrett Mobility WOD? You choose.
Snatch technique & Scott’s birthday WOD · 2 September 2010
Level 0-1 Technique practice: – Pressing Snatch balance – Heaving Snatch balance Level 2+ Full Snatch balance - 3, 3, 3, 3, 3 “One for the old guy!” (Scott”s birthday WOD – it sucks to be over 30) Level 0-1 35 burpees to jump – 1ft above reach Level 2 35 Burpees to Pullups Level [...]
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