Archive for the ‘WODs’ Category
Adapted from CF Football · 9 June 2010
AMRAP in 12 minutes: Max. supine ring rows Run ½ gasser (2x50m sprint)
Deadlift, then Wall Ball · 8 June 2010
Deadlift 5@65%, 5@75%, max@85% 50 wall ball shots (for time), 9kg/7kg
Rest day · 7 June 2010
If you are following the program 3 on, 1 off then rest or do some active recovery. If not, catch up on a WOD from the previous 7 days. Or work on a single technique that needs work. If you are training tomorrow avoid deadlifts.
Cindy (alt.) · 6 June 2010
AMRAP in 10 minutes: 1 pull-up 2 push-ups 3 squats
Power clean 1RM · 5 June 2010
Power clean 1, 1, 1, 1, 1
Press 1RM · 4 June 2010
Press 1, 1, 1, 1, 1 Aim for a new PB. Record you results. Our next phase of strength training requires your 1RM.
Rest day · 3 June 2010
If you are following the program 3 on, 1 off then rest or do some active recovery. If not, catch up on a WOD from the previous 7 days. Or work on a single technique that needs work If you are training in the coming days avoid presses and power cleans.
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