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Workout of the day

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Thu, 16 Feb 2012

21, 15, 9.

21, 15, 9 reps of:

  • Deadlifts – 70% of 5 RM
  • Ring dips

Run 400m after each round.

By Adam · In WODs · 3 Comments

Wed, 15 Feb 2012

“Bridget”

Five rounds (for time):

  • Double squat wall ball shots*, 20, 9kg/7kg
  • Pull-ups, 15
  • Sit-ups, 10

* perform two squats for each shot, i.e. squat once while the ball is in the air

By Adam · In WODs · 2 Comments

Tue, 14 Feb 2012

Squats then HSPUs

Back squat, 5 x 3.

 

3 rounds of max. handstand push-ups.
Two minutes rest between efforts.

By Adam · In WODs · 4 Comments

Mon, 13 Feb 2012

Rest day

Technique practice:

  • power snatch, or
  • squat snatch.

Then catch-up, or complete individual mobility work.

By Adam · In WODs · No Comments

Sun, 12 Feb 2012

Run

Run 5km

By Adam · In WODs · No Comments

Sat, 11 Feb 2012

Press plus 3 rounds

Press, 5 x 3.

 

3 rounds of:

  • Max. pistols (alternating)
  • Max. bar hang (chin above bar)

Two minutes rest between efforts.

By Adam · In WODs · 3 Comments

Fri, 10 Feb 2012

12 minutes

AMRAP in 12 minutes:

  • L-sit pull-ups, 5
  • Push-ups, 10
  • Hollow rocks, 15

By Adam · In WODs · 4 Comments