1. Deadlift (10, 9, 8, 7, 6, 5, 4, 3, 2, 1)
2. Double Unders (2, 4, 6, 8, 10, 12, 14, 16, 18, 20)
Month: December 2009
Sumo Deadlift Practice
Deadlift @ 60-65% Max Deadlift
– 5 x 30 secs (1 min rest)
Speed Squats @ 60-65% Max Back Squat
– 5 x 5 secs (1 min rest)
Barbell Good Mornings @ 25% Max Deadlift
– 5 x 5
AMRAP – 20 Minutes
– 12 KB Swings (One Arm)
– 9 KB Rows (One Arm)
– 6 KB Cleans (One Arm)
– 3 KB Presses (One Arm)
Weighted Pullups
– 3 x 3 reps
– 3 x 1 reps
Standing Press
– 3 x 5 reps
– 3 x 3 reps
– 3 x 1 reps
Categories
2009-12-16 UGS WOD
3 Rounds
– 10 Sandbag Step Ups
– Leg Blaster (20 Air Squat, 10 Lunges, 10 Jumping Lunges, 10 Jumping Squats)
3 Rounds
– 8 Clean, Catch, Squat
– 8 Double KB Cleans
3 Rounds
– 10 Hip Extensions
– Suicide Run
25 Windmills
4 Rounds for time:
– 250m Row
– Jumping Pullups (40-30-20-10)
– Stationary Lunges (40-30-20-10)
– Squat Thrusts (40-30-20-10)
Back Squat
– 10 Back Squat
– 30 Pullups
– 10 Back Squats
– 30 Situps
– 10 Back Squats
– 30 Pushups
– 10 Back Squats
– 30 Box Jumps
– Front Squat (1 min rest before each set)
2 x 3 @ 70%
2 x 2 @ 75%
2 x 1 @ 80%
– Back Squat (2 min rest before each set)
2 x 3 @ 85%
2 x 2 @ 90%
2 x 1 @ 95%
5 Rounds for time:
– 12 Deadlifts
– 9 Power Cleans
– 6 Thrusters
– 3 Push Presses
Categories
2009-12-14 UGS WOD
3 Rounds:
– Max Tactical Pushups
– Max Tactical Pullups
3 Rounds:
– 10 Sandbag Clean & Squat Drop
– 10 Jumping Lunges
3 Rounds:
– 5-10 Alternating Presses
– 10 Double KB Rows
4 Rounds:
– 5 Tire Flip & 5 Tire Jumps
(Note: Flip the tire and do 5 tire jumps, repeat 5 times each round.)
– 15 Ring Dips
100 Tire Tread Chops
(Note: Stand on top of the tire with feet outside the shoulder, lean down and strike the tread of the tire between your feet.)