500 meter row
4 rounds of
5 DL #225
10 burpees
15 v-sits
20 #35 snatches Left and then right
23:47
Showing posts with label WOD. Show all posts
Showing posts with label WOD. Show all posts
Saturday, February 20, 2010
Tuesday, February 16, 2010
WOD
AFAP
4 rounds
400 meter run
15 KB swings #70 KB
10 up downs
3 clean and press #70 KB right
3 clean and press #70 KB left
19:03
4 rounds
400 meter run
15 KB swings #70 KB
10 up downs
3 clean and press #70 KB right
3 clean and press #70 KB left
19:03
Monday, February 15, 2010
Today for me!
I feel like I am slowing down but here was todays WOD:
10 sets for time
TGU #35 5reps
push ups 10
16:14, did not wear socks rug burns on the top of the feet......ouch!
10 sets for time
TGU #35 5reps
push ups 10
16:14, did not wear socks rug burns on the top of the feet......ouch!
Sunday, November 15, 2009
Monday, November 9, 2009
WOD
Thrusters #95
Continual running clock just like the pull ups.
first minute one rep, second minute two reps, third minute three reps and so on until you can not complete the reps in the minute.
post total reps
WOD
Pull ups
1 rep first min, 2 reps second min, 3 reps third min, continually running clock.
pull ups or inverted rows
continue until you can not get the reps required in the minute and record minutes and reps that final attempt.
1 rep first min, 2 reps second min, 3 reps third min, continually running clock.
pull ups or inverted rows
continue until you can not get the reps required in the minute and record minutes and reps that final attempt.
Thursday, October 29, 2009
Healthy Focus WOD 10/29/2009
AFAP
20 minute walk/RUN; get as much gound or distance covered as you can in 20 minutes
25 squat walkout pushups
When doing those push ups remember that core strength; pull up those abs and tighen the glutes! Your back should be nice and flat.
20 minute walk/RUN; get as much gound or distance covered as you can in 20 minutes
25 squat walkout pushups
When doing those push ups remember that core strength; pull up those abs and tighen the glutes! Your back should be nice and flat.
WOD 10/29/2009
Turkish Get Up Day (TGU)
#0 10 Right arm and 10 left arm
#10 8 right arm and 8 left arm
#20 6 right arm and 6 left arm
#30 4 right arm and 4 left arm
#40 2 right arm and 2 left arm
#50 1 right arm and 1 left arm
Work on your form, finds whats most comfortable for you. As you look at the video on the side bar, mine a few days ago, or others posted on utube, you will see many variations. It all comes down to getting up and laying down with that arm at full extension over the head.
#0 10 Right arm and 10 left arm
#10 8 right arm and 8 left arm
#20 6 right arm and 6 left arm
#30 4 right arm and 4 left arm
#40 2 right arm and 2 left arm
#50 1 right arm and 1 left arm
Work on your form, finds whats most comfortable for you. As you look at the video on the side bar, mine a few days ago, or others posted on utube, you will see many variations. It all comes down to getting up and laying down with that arm at full extension over the head.
Tuesday, October 27, 2009
Healthy Focus WOD 10/27/2009
4 sets
25 push ups
25 bicycles
5 planks ( 10 -30 second holds)
WOD 10/27/2009
"filthy fifty"
50 box jumps, 24" box
50 jumping pull ups
50 walking lunges
50 KB swings #35
50 knees to elbow
50 push presses #75
50 back extensions
50 wall balls #20
50 burpies
50 double unders
Monday, October 26, 2009
Healthy Focus WOD 10/26/2009
5-10 minute warm up then:
20 minute run; if you have not begun to run yet this should be completed at your fastest pace!
WOD 10/26/2009
Dead lifts
Complete several warm up sets and then do max weight for for sets:
1-1-1-1-1
I am also going to get in some TGU using my son, ha! Video to be posted later.....
Sunday, October 25, 2009
Healthy Focus WOD 10/25/2009
warm up
one set set
25 air squats
10 push ups
25 alternating rear lunges
5 min walk/run
5 min run
4 min walk run
5 min run
3 min walk run
5 min run
2 min walk run
5 min run
1 min walk run
25 air squats
10 push ups
25 althernating rear lunges
one set set
25 air squats
10 push ups
25 alternating rear lunges
5 min walk/run
5 min run
4 min walk run
5 min run
3 min walk run
5 min run
2 min walk run
5 min run
1 min walk run
25 air squats
10 push ups
25 althernating rear lunges
WOD 10/25/2009
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.
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.
Thursday, October 22, 2009
Wod 10/22/2009
AFAP
4 sets
400 meter run
10 #20 wall balls
10 #95 Hang cleans
10 #70 KB swings
10 #70 sumo dead lift high pulls
Tuesday, October 20, 2009
WOD 10/20/2009
AFAP
#40 dumbells
21-15-9
Hang clean, push press, front squat
Abdominal crunches over stability ball
#40 dumbells
21-15-9
Hang clean, push press, front squat
Abdominal crunches over stability ball
Monday, October 19, 2009
Heathy Focus / WOD 10/19/2009
5 K run is only 40 days away!!
Begin today with a slow 10 min warm up
2 min walk
2 min run
2 min walk
2 min run
2 min walk
2 min run
2 min walk
2 min run
5 min slow walk
25 air squats
Remember to keep pushing yourself on that run effort. A faster walk is ok too but a slow jog where those feet are moving a little faster is better.
Begin today with a slow 10 min warm up
2 min walk
2 min run
2 min walk
2 min run
2 min walk
2 min run
2 min walk
2 min run
5 min slow walk
25 air squats
Remember to keep pushing yourself on that run effort. A faster walk is ok too but a slow jog where those feet are moving a little faster is better.
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