Archive for November, 2010
AMRAP (15) · 16 November 2010
AMRAP in 15 minutes: – max push-ups – Run 800m You must start running as soon as you pause in the push-up. Count total push-ups completed
Deadlift · 15 November 2010
Deadlift Level 0: 5×5 Level 1: 5×3 Level 2+: 1, 1, 1, 1, 1. You should not have any capacity to do anything else after lifting today. If you do, you didn’t lift heavy enough. So, do 50 burpees!
Rest day · 14 November 2010
Your choice. Catch up on a WOD you missed. Practice (you know you need it). SMR (self myofascial release) – i.e. torture yourself with some rollers, balls etc.
Did someone say snatch? · 13 November 2010
Snatch! Level 0: – 3×5 pressing snatch balance – 3×5 heaving snatch balance Level 1: – 5×3 snatch balance Level 2: – 1, 1, 1, 1, 1 snatch balance Finish with 50 travelling burpees (jump 60cm forwards in each burpee jump)
Gymnastics · 12 November 2010
Practice any TWO of the following for 10-15 minutes each: – Muscle-up – Handstand push-up – L-sit – Handstand walk – Kipping pull-up – Air squat Before commencing practice spend 10-15 minutes doing mobility work relating to the movements you will be practicing. DO NOT avoid this WOD because it’s a practice session. Gymnastics skills [...]
Murph on Remembrance Day · 11 November 2010
It”s Remembrance Day, in honour of those who have served our country, let”s do “Murph”! Level 2+ (and anyone who is game), as RX”d: 1600m run 100 pull-ups 200 push-ups 300 squats 1600m run (wearing a 10kg vest) Scaling: Level 0 Divide distance and reps by 4 Level 1 Divide distance and reps by 2 [...]
Rest day · 10 November 2010
If you competed at Throwdown 2010, rest or stretch. If you didn’t, why not try one of the WODs (see previous posts).
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