Archive for the ‘WODs’ Category
Dips and Burpees · 11 August 2010
Level 0 5 rounds: – 9 ring rows – 9 burpees Level 1 5 rounds: – 9 bar dips – 12 burpees Level 2 5 rounds: – 9 ring dips – 15 burpees Level 3+ 5 rounds: – 7 muscle-ups – 21 burpees
Rest day · 10 August 2010
Focus on stretching and recovery today. If you’re sore, then pay attention to that area. If you’re tight, stretch and move around that joint and local area.
Overhead squat and handstands · 9 August 2010
All levels Overhead squat: 1, 1, 1, 1, 1, 1, 1 Level 0/1 3x max. handstand hold Level 2 3x max. HSPU (to abmat) Level 3+ 3x max. HSPU
For time · 8 August 2010
Level 0/1 For time: – 100 squats – 50 situps – 25 pullups – 10 burpees Level 2 For time: – 150 squats – 75 situps – 40 pullups – 15 burpees Level 3+ For time: – 200 squats – 100 situps – 50 pullups – 25 burpees Partitioning is allowed.
Dianne · 7 August 2010
“Dianne” 21-15-9: – Deadlifts – Handstand push-ups (HSPU) Level 0 Deadlift at 60kg. Scale to standard push-ups Level 1 Deadlift at 80kg. Scale to pike push-ups Level 2 Deadlift at 90kg. Scale to HSPU (to Abmat) Level 3+ Deadlift at 100kg. Complete HSPU to floor
Rest day · 6 August 2010
What one area of training is giving you the most trouble? Attend to it!
Deadlifts & sprints · 5 August 2010
Level 0/1 Deadlift: 5, 3, 1 3x 400m sprint (1:2 work/rest) Level 2+ Snatch grip deadlift: 5, 3, 1 3x 400m sprint (1:1 work/rest)
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