Archive for December, 2009
Back squat · 31 December 2009
Strength/power Back squat: max reps at bodyweight max reps at 75% bodyweight max reps at 50% bodyweight
Run, squats · 30 December 2009
Strength/power 3 sets of max ring dips 3 sets of max ring pull-ups WOD 4 rounds: 400m run 50 squats
Rest · 29 December 2009
Tyre ball · 28 December 2009
Strength/power Deadlift: 3, 3, 3, 3, max. WOD “Tyre ball” Throw a medicine ball into the tyre from 10ft away. The workout is complete when you have done this 10 times. For each failed throw, add five burpees to the end of the workout. Record total time and burpees completed. (This may be modified to [...]
150 Burpees · 27 December 2009
Practice: Pistols Single arm presses WOD 150 burpees for time
Karen · 26 December 2009
Learn a new game OR “Karen” 150 wall ball shots (for time)
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