2009-09-27 WOD

Workout

Double Couplet Intervals

Total of 8 Cycles, 30secs work – 15secs rest. Alternate between the movements in each couplet. Each movement is a cycle.

First 4 cycles (6 minutes)
1a. Swings
1b. Burpees

Second 4 cycles (6 minutes)
2a. Situps
2b. Air Squats

Tags Burpee, Situp, Squat, Swing

One reply on “2009-09-27 WOD”

Jennie:
Couplet 1 – Swings, Burpees
1a. 20, 20, 21, 21
1b. 8, 9, 9, 8

Couplet 2 – Air Squat, Situp
2a. 25, 25, 25, 27
2b. 16, 15, 15, 16

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"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C & J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports."

~ Greg Glassman,
CrossFit founder and CEO

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