Plan a holiday. You know you deserve it.
50-30-10: - 1/2 bwt, clean & jerk
- pull-ups
50 tyre flips for time. No tyres? 50 kettlebell swings (16kg) & 100 burpies for time.
Five rounds for time: - 10 snatches with 50 kg (110 lbs)
- 15 chin ups
- 20 db thrusters using 35 lb db's or 75 lb barbells
Scaling: - ladies will use 35 kg (77 lbs) for the snatch
- ladies will use 25 lb db for the thrusters
This WOD is from Mike's Gym.
Need some motivation? Watch this.
Twenty minutes of: - 1000m row
- Front squat, 75% bwt, 15
- Bar dips, 25
Complete as many sets as possible.
Five rounds (for time): - 400m run
- 50 box jumps
- 50 push-ups
Take the day off. Don't watch the TV either.
21-15-9: - Thrusters, 40-45kg
- Pull-ups
Twenty minutes of: - 100m sprint
- 100m farmer's walk*
- 100m lunges
* aim for a weight that is challenging and an object that is difficult to carry.
Do you like the UFC? Former light heavyweight champ Chuck Liddell recently appeared on David Letterman's show. Watch it.
Five rounds (for time): - bench press, 75% bwt, 15
- row, 750m
It's time to break out the parallettes and rings and mats. It's time for gymnastics practice. For 40 minutes practice the following: - forward rolls
- handstands
- cartwheels
- ring pull-ups
- ring dips
- planches (floor and parallette)
- parallette handstands
Twenty minutes for max sets of: - Run 400m
- Kettlebell swings, 16kg, 15
- Pull-ups, 10
Take some time to smell the roses.
Five rounds (for time): - push press, 40kg, 20
- ring pull-ups, 20
- ring dips, 20
No rings? Use bars and add 10 reps to each set.
For time: - 50 Box jump, 60cm box
- 50 Jumping pull-ups
- 50 Kettlebell swings, 1 pood (16kg)
- Walking Lunge, 50 steps
- 50 Knees to elbows
- 50 Push press, 25kg
- 50 Back extensions
- 50 Wall ball shots, 8kg ball
- 50 Burpees
- 50 Double unders
Meditate. No, it's not just for sissies. Try it. TODAY.
3-3-3-2-2-2-1-1-1: DEADLIFT!
Three rounds for time: - 800m run
- 20 overhead squats, min. 1/2 bwt
Five rounds for time: - 1000m row
- 25 thrusters, 40kg
- 15 pull-ups
Watch this. You'll love it.
For time: - 150 wall ball shots, 6-8kg
1-1-1-1-1-1-1-1: Full squat clean. Go heavy, then go home.
Runs as many laps of a 400m track as you can in 20 minutes. No track? Then run as far as you can around your neighbourhood.
What have you been eating? Are you keeping a food diary? Why not?
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