December, 2011
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Friday 16 December
James W
Weighted Pull ups 3 3 2 2 1 1
Between sets do 4-6 weighted press ups
WOD: 5 rounds for time of:
10 pull ups / 10 box jumps / 10 swings
Thursday 15 December
Tyge - 110kg bench press (got it easy)
Strength day 3
Hang power snatch 3 3 3 3 3
WOD: 5min AMRAP
25m run / 5 Burpies
Without rest, a man cannot work; without work, the rest does not give you any benefit.”
- Abkhasian Proverb
Wednesday 14 December
Fight gone bad (modified)
Wall-ball(Reps)
Sumo deadlift high-pull (Reps)
Box jump (Reps)
Push-press (Reps)
10m shuttle(Reps)
In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This WOD calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ athletes must move to the next station immediately. One point is given for each rep.
Tuesday 13 December
Strength day 2
Bench Press 5 5 3 3 1 1
WOD: 10min AMRAP
4 Pull ups / 8 Push press (40/20kg) / 12 Press ups (hand release)
“A smooth sea never made a skilled mariner.”
- English Proverb
Monday 12 December
Strength day 1
Squat snatch
5 5 5 5 5
WOD: 5min Cap
10 down to 1 ladder of:
O/H squats (40/20kg)
Lateral bar bounds
Friday 9 December
WOD: 200m partner barbell run, 30 partner wallball, 30 partner situps. AMRAP 10 mins
Wednesday 7 December
Bridget
Partner WOD: as fast as posible complete the following 4 times each.
5 burpies / 10 press ups / 15 wall balls / 20 squats / run 200m.
While your partner completes their round do as many sit ups as posible. Each sit up takes 1 sec off your total time.
D5 Creation