Archive for the ‘WODs’ Category
S&C: DLs, presses, dips, back ext · 1 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
Triplet · 31 August 2010
Level 0 3 rounds: – 10 DB power clean, 2x10kg/5kg – Run the gasser – 10 jumping pull-ups Level 1 3 rounds: – 10 DB power clean, 2x15kg/10kg – Run the gasser – 10 pull-ups Level 2 3 rounds: – 15 power clean, 30kg sandbag – Run the gasser, 30kg sandbag – 15 pull-ups, 10kg [...]
Rest day · 30 August 2010
It’s your choice today. Rest, recover, stretch, practice?
Row or run · 29 August 2010
Level 0 1.5km row or 1800m run Level 1 3km row or 2.4km run Level 2 5km row or 5km run Level 3+ 7.5km row or 5x 1200m run Level 0 & 1 Max parallette L-sit (at least 5 attempts). Level 2+ Max parallette L-sit (at least 5 attempts).
Squat and plank hold · 28 August 2010
All levels Back squat: 3, 2, 1, 1, 1, 1, 1 3 attempts at max. plank hold
Alive, Dirty, Naughty or Filthy? · 27 August 2010
Level 0 “Alive for 25″ Level 1 “Dirty 30″ Level 2 “Naughty 40″ Level 3+ “Filthy 50″ Complete the above number of reps for each of the following exercises: – Box jump, 60cm/45cm – Jumping pull-ups – Kettlebell swings, 24kg/12kg – Walking Lunges – Knees to elbows – Push press, 35kg/25kg – Back extensions – [...]
Rest day · 26 August 2010
Where are you regarding you Athlete Levels? In the gym, grab a coach and work on your weakest movement. At home, practice, practice, practice!
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