Five sets AFAP
20 pull ups
30 push ups
40 sit ups
50 squats
Rest three minutes between each set
Coimpare time to 09/24
If pull ups are too challenging, try inverted rows on a bar.
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WORKING TOWARDS WELLNESS The mission of the Village of Westmont Wellness Program is to educate, support, and empower staff and their families, to improve and maintain their overall health and well-being through healthy lifestyle choices and to create a culture of health and wellness for all employees of the Village of Westmont and their families.
FIAT SWAT
Training with the best of friends! Thanks for the encouragement!
Labels
- Dietary Suggestions (5)
- Goals (1)
- Good Health Hints (26)
- Motivational Quotes (7)
- No weight work outs (105)
- PWO#1 (26)
- PWO#2 (36)
- The Hard Routine (7)
- videos (2)
- WOD (80)
- WOD 20 (1)
Frequently used terminology:
WOD- Workout of the Day
AFAP- As fast as possible
AFAP- As fast as possible
AMRAP - As many repetitions as possible
Need to add Analytic gadget application-
Need to add Analytic gadget application-
Exercises
- Air Squats
- back extension
- Backwards Lunge
- Ball Slams
- Bear Complex
- Bicycles
- Bird dogs
- Box Jumps
- Burpee
- Deadlifts
- Deadlifts with dumbells
- dive bomb pushups
- double unders
- Handstand pushups
- Hang clean
- Hang Clean/Push Press/ Front Squat
- inverted rows
- jackknive (ABS advanced)
- jackknives (ABS)
- Jumping Pullup
- KB Clean
- KB Clean and Press
- KB figure 8
- KB front squat
- KB snatch
- KB sumo dead lift high pull
- KB Swing
- knees to elbows
- leg raises
- lunge
- Mountain Climbers
- pistol squat
- Plank
- Push press/shoulder press/push jerk
- PW#1
- Rows one arm with KB
- Spiderman pushups
- Squat thrust
- sumo deadlift high pull
- superman
- thrusters / pull ups
- Turkish Get-ups
- walkout squat pushup
- Wall push-ups
- Wallballs
Links
Blog Archive
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2009
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October
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- Healthy Focus
- Healthy Focus WOD 10/29/2009
- WOD 10/29/2009
- REST DAY FOR ALL 10/28/2009
- Healthy Focus WOD 10/27/2009
- WOD 10/27/2009
- TGU with Troy!
- Healthy Focus WOD 10/26/2009
- WOD 10/26/2009
- Healthy Focus WOD 10/25/2009
- WOD 10/25/2009
- WOD 10/24/2009
- New Goal!
- The Turkish Get Up
- Rest Day for all!
- Healthy Focus WOD 10/22/2009
- Wod 10/22/2009
- Health and Wellness Meeting
- Healthy Focus WOD 10/21/2009
- WOD 10/20/2009
- Healthy Focus WOD 10/20/2009
- WOD 10/19/2009
- Heathy Focus / WOD 10/19/2009
- Rest Day
- Healthy Focus WOD 10/17/2009
- Wod 10/17/2009
- Healthy Focus WOD 10/16/2009
- WOD 10/16/2009
- WOD 10/15/2009
- Healthy Focus WOD 10/15/2009
- Healthy Focus WOD 10/14/2009
- WOD 10/14/2009
- REST DAY FOR ALL
- Healthy Focus WOD 10/12/2009
- WOD 10/12/2009
- Breaking Through A Weight Loss Plateau
- Healthy Focus WOD 10/11/2009
- WOD 10/11/2009
- Breaking Through A Weight Loss Plateau
- WOD 10/10/2009
- Healthy Focus WOD 10/010/2009
- Breaking Through A Weight Loss Plateau
- Breaking Through A Weight Loss Plateau
- Heathy Focus / WOD 10/09/2009
- WOD 10/09/2009
- The Hard Routine: Week one complete
- WOD 10/08/2009
- Healthy Focus WOD 10/08/2009
- WOD 10/07/2009
- Healthy Focus WOD 10/07/2009
- WOD 10/06/2009
- Healthy Focus WOD 10/06/2009
- WOD 10/05/2009
- Healthy Focus WOD 10/05/2009
- Healthy Focus WOD 10/04/2009
- WOD 10/04/2009
- Healthy Focus WOD REST 10/03/2009
- WOD REST 10/03/2009
- Healthy Focus WOD 10/02/2009
- WOD 10/02/2009
- The Hard Routine: Day One
- Motivational Quote
- WOD 10/01/2009
- Healthy Focus WOD 10/01/2009
- The Hard Routine
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October
(65)
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