FCWU
2x
WOD:
Run 200 Meters
50 Push Press #75/45
Run 400 Meters
60 Sumo Deadlift High Pull #75/45
Run 800 meters
50 Overhead Lunges #35/15
Run 400 Meters
60 Sumo Deadlift High Pull
Run 200 Meters
50 Push Press
Run as a team, split all of the other movements, don't start the movement or the run without your teammate!
Saturday, July 10, 2010
Friday, July 9, 2010
WOD Friday 7-9-10
Warm up
10 Back extensions
10 inch worms
10 lunges
200m run
Strength
Over Head Squats
50/70/80/90 % of your 1 RM - or establish a 1 rep max
warm up/5/5/ max reps
WOD
"Tabata Something Else"
Complete 20 seconds of work followed by ten seconds of rest, 8 intervals of each then move on to the next movement.
Pullups
Push ups
Sit ups
Squats
There is no rest between exercises.
10 Back extensions
10 inch worms
10 lunges
200m run
Strength
Over Head Squats
50/70/80/90 % of your 1 RM - or establish a 1 rep max
warm up/5/5/ max reps
WOD
"Tabata Something Else"
Complete 20 seconds of work followed by ten seconds of rest, 8 intervals of each then move on to the next movement.
Pullups
Push ups
Sit ups
Squats
There is no rest between exercises.
Thursday, July 8, 2010
WOD Thursday 7-8-10
Warm Up - 3x
10 Back Extensions
10 GHD sit ups
10 Pike pushups or Hand Stand push ups
20 jumping jacks
Skill - double unders - work up to a new PR
-or-
Strength:
Power Snatch
7-7-5-5-3
WOD:
Death by Squat cleans
#135/#95
With a continuously running clock do one squat clean the first minute, two squat cleans the second minute, three squat cleans the third minute... continuing as long as you are able
10 Back Extensions
10 GHD sit ups
10 Pike pushups or Hand Stand push ups
20 jumping jacks
Skill - double unders - work up to a new PR
-or-
Strength:
Power Snatch
7-7-5-5-3
WOD:
Death by Squat cleans
#135/#95
With a continuously running clock do one squat clean the first minute, two squat cleans the second minute, three squat cleans the third minute... continuing as long as you are able
Wednesday, July 7, 2010
WOD Wednesday 7-7-10
Warm Up
CFWU 3x
Strength:
Deadlifts
5x5
WOD
Four rounds for time:
Row 500 meters
Rest 1:30 minutes
Maintain within a 5 second difference from the first row
*Spend the rest of the day on Active Recovery, Active Isolated Streching and Mobility / Flexibility / Soft tissue work*
CFWU 3x
Strength:
Deadlifts
5x5
WOD
Four rounds for time:
Row 500 meters
Rest 1:30 minutes
Maintain within a 5 second difference from the first row
*Spend the rest of the day on Active Recovery, Active Isolated Streching and Mobility / Flexibility / Soft tissue work*
Tuesday, July 6, 2010
WOD Tuesday 7-6-10
Warm Up - 3x
10 push ups
10 squats
10 pull ups
10 sit ups
10 push ups
10 squats
10 pull ups
10 sit ups
WOD:
(scale reps as needed)
Filthy Fifty
For time:
50 Box jump, 24/20''
50 Jumping pull-ups
50 Kettlebell swings, #36/ #24lbs
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds/33lbs
50 Back extensions
50 Wall ball shots, #20/14
50 Burpees
50 Double unders
(scale reps as needed)
Filthy Fifty
For time:
50 Box jump, 24/20''
50 Jumping pull-ups
50 Kettlebell swings, #36/ #24lbs
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds/33lbs
50 Back extensions
50 Wall ball shots, #20/14
50 Burpees
50 Double unders
Monday, July 5, 2010
WOD Monday 7-5-10
CFWU
3x
Skill:
Hand Stand push-ups or Hand stand holds, with or without wall
-or-
Strength:
Box Squats 55- 60% of 1 rep max
10-10-10-10-10
WOD:
21-15-9 reps of:
#225/185 Deadlift
Ring dips
There has been a lot of talk about form on the Deadlift, which is great... check out what you should be looking like/for:
3x
Skill:
Hand Stand push-ups or Hand stand holds, with or without wall
-or-
Strength:
Box Squats 55- 60% of 1 rep max
10-10-10-10-10
WOD:
21-15-9 reps of:
#225/185 Deadlift
Ring dips
There has been a lot of talk about form on the Deadlift, which is great... check out what you should be looking like/for:
Subscribe to:
Posts (Atom)