Archive for September, 2010
A little like Fran · 16 September 2010
Level 0 Nine rounds: – 5 wall ball (9kg/7kg) – 5 pull-ups – Rest 1 minutes Pull-ups scaled as required (jumping or bands) Level 1 Nine rounds: – 5 thrusters (40kg/27.5kg) – 5 pull-ups – Rest 1 minutes Level 2+ Nine rounds: – 5 thrusters (50kg/35kg) – 5 pull-ups – Rest 1 minutes
Rest Day · 15 September 2010
It’s time to get mobile. Visit Mobility WOD: http://mobilitywod.blogspot.com/
Tabata something · 14 September 2010
“Tabata something” Perform a total 32 intervals of the following movements in sequence: 1. Push-up 2. Squat 3. Sit-up 4. Lunge (alternating sides) E.g. Perform 20 seconds of push-ups, rest for 10 seconds, then 20 seconds of squats …
S&C: Squats, cleans, pull-ups & sit-ups (II) · 13 September 2010
Level 0-1 Back squat 3×5 Power clean 3×5 Strict pull-up 2x 3-5 Weighted sit-ups 2x 10 Level 2+ Back squat 3×3 Power clean 3×3 Weighted pull-up 2x 5-8 GHD sit-ups 2x 8
Bike · 12 September 2010
Bike: 10x 30sec Hill Sprints, all out efforts. Recoveries are, how long it takes you to come down the hill or 2min rest has been accrued. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension, 2 min Recovery between sprints. “Come into the hill at [...]
Rest day · 11 September 2010
Choose your own adventure…
Jerk technique & Annie · 10 September 2010
Level 0-1 Push Jerk (Behind the neck [BN]) Technique or 5×3 Annie (mod.) 50 – 40 – 30 – 20 – 10 – Single Unders – Situps Level 2+ Split Jerk BN – 3, 3, 3, 3, 3 Annie 50 – 40 – 30 – 20 – 10: – Double Unders – Situps
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