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10 minute Double Under test
Be legit with your counting.
rest,
Overhead Squat 3, 3, 3, 3, 3.
rest, then…
“Ryan”
Five rounds for time of:
7 Muscle-ups
21 Burpees
Each burpee terminates with a jump one foot above max standing reach.
Post total double unders, loads and time to comments.
“What comes from the heart, goes to the heart.”
- Samuel Coleridge
Monday 300112
Posted on January 30, 2012 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 290112
Posted on January 29, 2012 by admin. Filed under Exercise
8 rounds of:
Run 400 meters
Rest 90 seconds
Aim to hold a consistent time across all eight rounds.
rest, then…
Complete as many rounds as possible in 10 minutes of:
Shoot-through with 2 x pushups, 5 reps
L-sit 10 secs
Be legit with the L-sit timing. Make sure body positions are hollow and engaged at either end of the shoot-through
Post [...]
Saturday 280112
Posted on January 28, 2012 by admin. Filed under Exercise
For time:
100 DB Hang squat clean
Thruster 15kg DB’s
Every minute on the minute do 5 burpee
Post time and round to complete to comments.
“Being willing makes you able.”
- Rhonda Britten
Friday 270112
Posted on January 27, 2012 by admin. Filed under Exercise
5 rounds; each for time of:
Run 800m
100kg Dead lift, 15 reps
30 Push Press 35kg
Rest 1 minute between rounds
Aim to complete each round in +/- 5 seconds, use the first round as a benchmark for the other 4 rounds, only go as fast as you can to complete all movements unbroken.
Note: Do not go out to [...]
Thursday 260112
Posted on January 26, 2012 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 250112
Posted on January 25, 2012 by admin. Filed under Exercise
Row 3 x 2km time trials
Rest 3 minutes between efforts.
Post times to comments.
“Ninety-nine percent of failures come from people who have a habit of making excuses.”
- George Washington Carver
Tuesday 240112
Posted on January 24, 2012 by admin. Filed under Exercise
Dynamic effort press 12 x 3 @ 50% + green bands.
6 x @ 30 seconds rest.
2 x @ 1 minute rest.
4 x @ 30 seconds rest.
rest, then…
3 Rounds for time:
20 Pull ups
30 Push ups
40 Sit ups
50 Squats
Post loads and time to comments.
“Adversity introduces a man to himself.”
- Author Unknown
Monday 230112
Posted on January 23, 2012 by admin. Filed under Exercise
“Helen”
Three rounds for time:
Run 400 meters
21 Kettle bell swings 24kg
12 Pull ups
Post time to comments.
“Too many people overvalue what they are not and undervalue what they are.”
- Malcolm Forbes
Sunday 220112
Posted on January 22, 2012 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 [...]
