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Lowers from an inverted hang on the rings 3 x 10, rest 90 seconds
then…
Dynamic bench press 7 x 3 @ 60% + blue bands, rest 1 minute
rest, then…
Five rounds for max reps of:
DB Push press 20kg (15kg)
Pull-ups
Post loads and reps to comments.
“The only problem with common sense is that it’s not that common”
- Unkown
Tuesday 200911
Posted on September 20, 2011 by admin. Filed under Exercise
Complete 3 rounds of:
15 Weighted hip extension
15 Weighted GHD sit up
then…
Dynamic effort box squats 10 x 2 @ 60% + blue bands, rest 1 minute
rest, then…
Complete as many rounds as possible in 10 minutes of:
7 Front squats 80kg, clean from the ground
2 Rope climbs 5 metres
Post loads and rounds completed to comments.
Affirmation without discipline is [...]
Monday 190911
Posted on September 19, 2011 by admin. Filed under Exercise
Rest Day
Work a weakness
Mobility WOD…..
Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and [...]
Sunday 180911
Posted on September 18, 2011 by admin. Filed under Exercise
Four rounds; each for time of:
Run 400 metres
15 Thrusters 45kg (30kg)
15 Box Jumps 60cm (50cm)
Rest 1 minute
Post times for each round to comments.
Adversity causes some men to break; others to break records.
- William Arthur Ward
Saturday 170911
Posted on September 17, 2011 by admin. Filed under Exercise
Max effort bench press 1, 1, 1, 1.
Barbell T row 4 x 6, rest 1 minute
HSPU 5 x max, rest 1 minute
Dips 3 x max, rest 90 seconds
rest, then…
10 rounds for time of:
Row 200m
rest 1:2
Post loads and times to comments.
“In theory, there is no difference between theory and practice. But in practice, there is.”
- Yogi [...]
Friday 160911
Posted on September 16, 2011 by admin. Filed under Exercise
Max effort box squat 1, 1, 1, 1.
Rack pull 1, 1, 1, 1.
Good morning 3 RM
rest, then…
Complete eights rounds of; as many rounds as possible in 90 seconds of:
5 Pullups
5 Power clean 60kg
Rest 90 seconds
Post loads and rounds to comments.
To be wronged is nothing unless you continue to remember it.
- Confucius
Thursday 150911
Posted on September 15, 2011 by admin. Filed under Exercise
Rest Day
Work a weakness
Mobility WOD…..
Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and [...]
Wednesday 140911
Posted on September 14, 2011 by admin. Filed under Exercise
Sled drag 3 x 30m, rest 1 minute
Burgener warm up
Complete as many rounds as possible in 10 minutes of:
5 Pull ups
10 Push ups
15 Squats
Post rounds completed to comments.
If you stop struggling, then you stop life.
- Huey Newton
Tuesday 130911
Posted on September 13, 2011 by admin. Filed under Exercise
Complete in as few sets as possible;
50 Strict pull up / chin up
50 Back extension
then…
Dynamic effort bench press 8 x 3 @ 55% + blue bands, rest 1 minute
1 arm dumbell row 4 x 8, rest 1 minute
Romanian deadlift 4 x 6, rest 1 minute
JM Press 4 x 6, rest 1 minute
Tricep db floor press [...]
Monday 120911
Posted on September 12, 2011 by admin. Filed under Exercise
Complete in as few sets as possible;
50 GHD situp
50 Hip extension
then…
Dynamic effort box squat 12 x 2 @ 55% + blue bands, rest 1 minute.
Dynamic effort deadlift 8 x 1 @ 55% + purple bands quaded, rest 1 minute.
rest, then…
Complete as many rounds as possible in 10 minutes:
3 Power Cleans @ 55% of 1 RM
1 [...]
