WOD
As fast as possible complete:
30 Handstand push-ups
40 Towel Pull-ups
50 Dumbbell Swing (55#m/35#w)
60 Push Press (65#m/45#w)
70 Squats
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Feat of Strength:
Front Squat (find your one rep max)
3-3-2-1-1
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Post time, weight and comments.
Wednesday, 08 July 09
WOD
In & Out, Up & Down
One the minute, every minute for 10 minutes
Switch between Burpees and
Tire Flips with in/out jumps
Your score is the lowest number of burpees and flips on a round.
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Endurance WOD
Choose ONE of the Following Sports:
Swim, Bike, Run,C2
All out Efforts!
90 seconds on, 90 seconds off x 6
All OUT efforts.
Cover as much Distance as possible in each of the 90 sec intervals.
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Post reps and distance.
In & Out, Up & Down
One the minute, every minute for 10 minutes
Switch between Burpees and
Tire Flips with in/out jumps
Your score is the lowest number of burpees and flips on a round.
-----
Endurance WOD
Choose ONE of the Following Sports:
Swim, Bike, Run,C2
All out Efforts!
90 seconds on, 90 seconds off x 6
All OUT efforts.
Cover as much Distance as possible in each of the 90 sec intervals.
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Post reps and distance.
Tuesday, 07 July 09
WOD
Last minute change....what was I thinking...
FOUR (not Five) Rounds For Time of:
9 Handstand Push Ups
15 Ring Dips
21 Thrusters (95#m/65#w)
Run 200m
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Feat of Strength:
L Sit for 2 minutes.
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Endurance WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, Row
5 Min on, 2:30 Min off, 6 Min on, 3 Min off, 7 Min on.. Done.
All out maximal efforts!
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Post time, distance and comments.
Last minute change....what was I thinking...
FOUR (not Five) Rounds For Time of:
9 Handstand Push Ups
15 Ring Dips
21 Thrusters (95#m/65#w)
Run 200m
-----
Feat of Strength:
L Sit for 2 minutes.
-----
Endurance WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, Row
5 Min on, 2:30 Min off, 6 Min on, 3 Min off, 7 Min on.. Done.
All out maximal efforts!
-----
Post time, distance and comments.
Monday, 06 July 09
Quick Update:
Sorry for the lack of WODs. My laptop took a nose dive off the couch and hasn't recovered yet. I'm having to find other ways to post.
I will be out of the country from the 11th till 30th of July. Subsequently, there won't be any Halsey gym workouts but I will be posting weekly WODs. Keep up the good work!
WOD
40-30-20-10 each round
for time.
Med Ball Clean
Air Squat
Push Up
Sit Up
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Post time and comments.
Sorry for the lack of WODs. My laptop took a nose dive off the couch and hasn't recovered yet. I'm having to find other ways to post.
I will be out of the country from the 11th till 30th of July. Subsequently, there won't be any Halsey gym workouts but I will be posting weekly WODs. Keep up the good work!
WOD
40-30-20-10 each round
for time.
Med Ball Clean
Air Squat
Push Up
Sit Up
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Post time and comments.
Tuesday, 30 June 09
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.
--------
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
"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.
--------
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.
-----
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
-----
Post total points and time.
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