Monday 16 October
FRONT SQUAT Build to a 3rm and 1rm New? Not sure about squats? 10 x 5 at a light weight, build as appropriate, focus on depth and positions. Wednesday 11 October
Cardio Heptathlon 3 x 800m run 2 x 1000m row 1 x 2000m bike 1 x 100 burpees MAX EFFORT - Mix them up however you want. - Rest 2-3 minutes between efforts Record all 5 times Tuesday 10 October
50 double unders // 100 singles 25 box jumps @ 24" 25 HSPU // 50 floor push ups 40 double unders // 80 singles 20 box jumps 20 HSPU // 40 floor push ups 30 double unders // 60 singles 15 box jumps 15 HSPU // 30 floor push ups 20 double unders // 40 singles 10 box jumps 10 HSPU // 20 floor push ups 10 double unders // 20 singles 5 box jumps 5 HSPU // 10 floor push ups 30 minute CAP Monday 9 October
Hero WOD "DVB" Run 1 mile with a wallball 20/16 Then, 8 rounds of: 10 wall-balls 1 rope climb // 4 strict pullups Run 800 meters w wallball Then, 4 rounds of: 10 wall-balls 1 rope climb // 4 strict pullups Run 400 meters w wallball Then, 2 rounds of: 10 wall-balls 1 rope climb // 4 strict pullups 40 minute CAP Officer David Vanbuskirk, 36, of Henderson, Nevada, was killed on July 23, 2013, when he fell during a nighttime aerial rescue mission in Las Vegas, Nevada. Vanbuskirk had been employed with the Las Vegas Metropolitan Police Department since 1999 and joined the elite Search and Rescue Team in 2007. Friday 6 October
WARM UP 10 minutes to explain the WOD, warm up Cindy movements, and get hands taped up. WOD 1 - EITHER A or B Never done Cindy before? You're doing Cindy. A. CINDY 20 minute AMRAP 5 pullups 10 push ups 15 air squats B. If you have done Cindy before, and you can Rx all of these movements, you are doing this: From 0:00-3:00, perform 3 rounds of: 3 pull-ups 6 push-ups 9 squats With whatever time left, rest. From 3:00-6:00, perform 3 rounds of: 4 pull-ups + 8 push-ups + 12 squats With whatever time left, rest. From 6:00-9:00, perform 3 rounds of: 5 pull-ups + 10 push-ups + 15 squats With whatever time left, rest. From 9:00-12:00, perform 3 rounds of: 6 pull-ups + 12 push-ups + 18 squats With whatever time left, rest. Keep going, adding 1 pullup, 2 push ups, 3 squats to each round every 3 minutes. WHEN EVERYONE HAS FINISHED, REST 5 MINUTES WOD 2 2km run Thursday 5 October
10 rounds 3 deadlifts @ 125/90kg 5 deficit handstand push ups @ 6" // or 10 handstand push ups // or 15 floor push ups Deadlifts should be heavy perfect singles, be ruthless about back discipline! Wednesday 4 October
10 squat clean @ 60/42.5kg 50 abmat sit ups 8 squat clean @ 60/42.5kg 40 abmat sit ups 6 squat clean @ 60/42.5kg 30 abmat sit ups 4 squat clean @ 60/42.5kg 20 abmat sit ups 2 squat clean @ 60/42.5kg 10 abmat sit ups Tuesday 3 October
Split jerk 3-3-3-3-3-3-3 reps Record your 7 best sets Feet MUST be returned for the lift to be considered good. Monday 2 October
2 mins AMRAP, each station, 3 rounds 1. Dumbbell snatches, alt @22.5/16kg 2. Pistols // to a box // air squats 3. Ring muscle ups // ring dips // sit up to dip out** Rest 1 minute No rest between elements, in the 1 minute rest, record your total reps |
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