Archive for August, 2010
Four rounds · 17 August 2010
Level 0 4 rounds: – 10 thrusters, 25kg – 10 jumping pull-ups – 10 push-ups Level 1 4 rounds: – 12 thrusters, 35kg – 7 pull-ups – 15 push-ups Level 2 4 rounds: – 12 thrusters, 45kg – 10 pull-ups – 20 push-ups Level 3 4 rounds: – 12 thrusters, 55kg – 2 rope climb [...]
Front squat and double under · 16 August 2010
All levels Front squat: 3, 2, 1, 1, 1, 1, 1 Level 0 Double under (DU) practice Level 1 & 2 3 attempts max. DUs Level 3+ 3 attempts weighted max. DUs
10k · 15 August 2010
10km cross-country run
Rest day · 14 August 2010
If you are coming into the gym then spend your time working on a gym-specific movement. If you aren’t coming in then do something new or something you haven’t done for a while.
Kettlebells and boxes · 13 August 2010
Level 0 21-15-9: – KB swings, 12kg/8kg – Box jumps, 30cm After each round carry 10kg/5kg overhead (OH) 20m Level 1 21-15-9: – KB swings, 16kg/12kg – Box jumps, 45cm/30cm After each round carry 15kg/10kg OH 20m Level 2 21-15-9: – KB swings, 20kg/16kg – Box jumps, 60cm/45cm After each round carry 20kg/15kg OH 20m [...]
Ground to Overhead · 12 August 2010
Level 0 30 ground to overhead, 40-50% of body weight (bwt) Level 1 30 ground to overhead, 50-65% of body weight (bwt) Level 2 30 ground to overhead, 75-90% of bwt Level 3+ 30 ground to overhead, 100-120% bwt Notes: In this WOD you take a barbell from the ground to locked out overhead in [...]
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
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