Test WOD 1/31/12

Posted: 2012/01/31 in Uncategorized

TEST WOD

“Tyler”

Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps

Test WOD 1/27/12

Posted: 2012/01/27 in Uncategorized

WARM UP/ Focus work
10 reps of Hand Stand work // feet on box –
[times per round]
2,4,6,8,10,12,14,16,18,20sec.

Primal Squat [5 min. (Hold)]

The Worm (5 X)

WOD
8 rounds of:
Run 400 meters
45 lb. Thruster, 15 reps
Rest 60 seconds

Cool down/ Mobility
Do the needful

Warm Up / Focus Work:

3 rounds at your own pace of:

10 X Back extensions—[Controlled] round back over and down to convex // then round back up to concave.

20 air squats // hip crease below knees// does not count unless criteria is met.

10 X Back Flexion—bend just from the hip

As many times as needed → Wooden dowel or PVC Pipe—overhead stretching then while not changing or loosening grip // rotate stick to touch rear and back to hip crease.

WOD:

Seven rounds for time of:
165 pound Front squat, 7 reps
7 Chest-to-bar pull-ups

Cool Down / Mobility focus:
Lumbar of whole back
Ham Strings
Quadriceps

Warm Up // Focus Work:

Row: 3 Rounds of 400 meters
w/ 60 seconds between rounds

Pull-Ups: 25 Strict // weighted if possible // bands if needed
Over Head Squats: 25 // Heavy Dumbbells

WOD:
Resting 60 seconds between sets:
Clean: 5-5-5-5-5-5-5-5-5-5
Rx M: 95lbs. Rx W: 65lbs.

Mobility // Stretching:

Focus on:
ham string // back of leg & deltoids, upper pectoral  // shoulders

Examples:
Shoulders → http://www.youtube.com/watch?v=RmGgYuMWf1A&feature=player_embedded#!

Ham Strings→http://www.youtube.com/watch?v=14Y-MU4o0ws&feature=player_embedded#!

“Tabata This!”

Posted: 2012/01/10 in Tabata
Test WOD

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.