WOD
"Filthy Fifty"
For Time:
50 Box Jumps
50 Jumping Pull-ups
50 Kettlebell Swings (Remember: if you go lighter, then go faster!)
50 Walking Lunges
50 Knees-To-Elbows
50 Push Press (45#)
50 GHD Back Extensions (a.k.a. 'Supermans')
50 Wall Ball (lighter = faster)
50 Burpees
50 Double Unders
Post time to comments.
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No Endurance WOD today. I'll be posting remotely until my computer is back up and running, so the WOD's should be up by mid-morning each day for the next week or so. (Sorry, guys!). Have a great 4th of July weekend and be safe out there! - Chick
Monday, 29 June 09
WOD
"Tabata Mash Up"
Ring Dips
Supermans
Pull Ups
Thruster (65#m/45#w)
Each exercise will be performed in succession for :20 followed by :10 rest for 8 cycles. Each rep will constitute one point.
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ENDURANCE WOD:
3 + Hours Before/After above WOD
Swim: 3 x 500m (1 min rest)
Bike: 3 x 5k (2 min rest)
Run: 3 x 1 mile (2 min rest)
Row: 3 x 1500m (2 min rest)
Only 1 foul... If your last interval is not the fastest.
Foul: 2 min Max Rep Push Ups
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Post total points and time.
"Tabata Mash Up"
Ring Dips
Supermans
Pull Ups
Thruster (65#m/45#w)
Each exercise will be performed in succession for :20 followed by :10 rest for 8 cycles. Each rep will constitute one point.
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ENDURANCE WOD:
3 + Hours Before/After above WOD
Swim: 3 x 500m (1 min rest)
Bike: 3 x 5k (2 min rest)
Run: 3 x 1 mile (2 min rest)
Row: 3 x 1500m (2 min rest)
Only 1 foul... If your last interval is not the fastest.
Foul: 2 min Max Rep Push Ups
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Post total points and time.
Friday, 26 June 09
WOD
"Fight Gone Bad"
3 Rounds:
Wall-Ball (20#m/14#w...10 ft target (Reps)
Sumo Deadlift High-Pull (75#m/55#w (Reps)
Box Jump, 20" box (Reps)
Push-Press, (75#m/55#w (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This event calls for 3 rounds. The clock does not reset or stop between exercises. On call of 'rotate,' the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
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SATURDAY WOD 0900 @ HALSEY GYM...be there or be lazy!
"Fight Gone Bad"
3 Rounds:
Wall-Ball (20#m/14#w...10 ft target (Reps)
Sumo Deadlift High-Pull (75#m/55#w (Reps)
Box Jump, 20" box (Reps)
Push-Press, (75#m/55#w (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This event calls for 3 rounds. The clock does not reset or stop between exercises. On call of 'rotate,' the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Post total score for Fight Gone Bad. Have fun!!
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SATURDAY WOD 0900 @ HALSEY GYM...be there or be lazy!
Thursday, 25 June 09
WOD
Three Rounds for Time:
21 x Push Ups
15 x Push Press (130#m/85#w)
9 x Deadlift (220#m/165#m)
400m Run
(Go as heavy as you can maintain good form. If you go lighter, "remember" go faster!)
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Feat of Strength:
1000m Row for Time.
2 minute Handstand.
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Post times and comments.
Wednesday, 24 June 09
WOD
As many rounds as possible in 20min of:
5 x HSPU (handstand push ups)
10 x Burpees
15 x Pull Ups
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ENDURANCE WOD:
Choose ONE of The Following Sports:
Swim, Bike, Run, Row
6 x 3 min intervals
Rest 1 min on intervals #1, 3 and 5.
Rest 3 min on intervals #2 and 4.
Hold maximal distance possible on each of the 3 min intervals.
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Post rounds and distance.
As many rounds as possible in 20min of:
5 x HSPU (handstand push ups)
10 x Burpees
15 x Pull Ups
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ENDURANCE WOD:
Choose ONE of The Following Sports:
Swim, Bike, Run, Row
6 x 3 min intervals
Rest 1 min on intervals #1, 3 and 5.
Rest 3 min on intervals #2 and 4.
Hold maximal distance possible on each of the 3 min intervals.
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Post rounds and distance.
Tuesday, 23 June 09
WOD
400m Run
21 OHS (95#m/65#w)
21 Box Jumps (24")
400m Run
15 OHS
15 Box Jumps
400m Run
9 OHS
9 Box Jumps
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Feat of Strength:
1/2 Body Weight Bench Press
Max reps in 2 minutes.
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Post time, reps/weight and comments.
400m Run
21 OHS (95#m/65#w)
21 Box Jumps (24")
400m Run
15 OHS
15 Box Jumps
400m Run
9 OHS
9 Box Jumps
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Feat of Strength:
1/2 Body Weight Bench Press
Max reps in 2 minutes.
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Post time, reps/weight and comments.
Monday, 22 June 09
WOD
7 rounds for time of:
10 x Sumo Deadlift High Pull
10 x Knees to Elbow
(Sumo Dead Lift High Pull...[wmv][mov])
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ENDURANCE WOD:
Choose ONE sport and do the following for your distance:
90% Of Best Time for your set Distance.
Swim: SC: 600m , LC: 800m , U: 1000m
Bike: SC: 12 mile , LC: 20 mile , U: 30 mile
Run: SC: 2 mile , LC: 10k , U: 13.1M
Row: SC: 2k , LC: 3k , U: 6k
(SC: short course, LC: long course, U: ultra long)
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Post times and comments.
7 rounds for time of:
10 x Sumo Deadlift High Pull
10 x Knees to Elbow
(Sumo Dead Lift High Pull...[wmv][mov])
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ENDURANCE WOD:
Choose ONE sport and do the following for your distance:
90% Of Best Time for your set Distance.
Swim: SC: 600m , LC: 800m , U: 1000m
Bike: SC: 12 mile , LC: 20 mile , U: 30 mile
Run: SC: 2 mile , LC: 10k , U: 13.1M
Row: SC: 2k , LC: 3k , U: 6k
(SC: short course, LC: long course, U: ultra long)
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Post times and comments.
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