Archive for December 17, 2014

17/12/2014

Deadlift

8x8x @ 30X1

Rest 2 minutes between these sets
Focus on Tempo and perfect form
Add weight only if you can stick to the tempo.

Strength

Every 4 Mins for 12 Mins
3 Sets

1 Min AMRAP Lunges + Curls
Rest 30 Seconds
30m Farmers Carry (Heavy)

Metcon

AMRAP
12 Min EMOM

Odd- 30 Sec AMRAP Double Under
Even- 30 Sec KB Swing – Russian (32/24)

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Xmas WOD by the pool

WOD #1

AMRAP for 30 Minutes

10 push ups
25m swim
25m pool run (while in pool run as fast as you can, big strides)
10 pool jumps (while in pool jump as high as you can)
10 get out of pools (you are in pool with back against wall, but hands behind you on pool edge and lift yourself out of water so you are sitting on ground with feet still in pool, motion is like a tricep press when you do dips using a bench) on last one actually get out of pool.

WOD #2

2-5 rounds

Run 400m (or swim 100m)
5 pool pull ups (in deep end of pool face pool wall with hands on edge and pull yourself out of the water. Then get back in.)
10 push ups
20 sit ups
30 squats (or pool jumps as per above)

Rest 3 minutes

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Xmas WOD @ home

WOD #1

5 rounds

40 Squats
30 Sit ups – standard
20 Push Up

WOD #2

5 rounds

20 Tricep dips
50 Lunges (alternating legs)
50 Sit ups – crossover, right elbow to left knee, left elbow to right knee (25 each side)

WOD #3

10 Rounds

50 Double Unders (150 singles) (if no rope 50 jumps and double taps while in air)
Plank Hold – 60 sec 
Side plank hold – 30 sec each side 

WOD #4

Run – 400m rest 2 min x 10 for time (bad knees scale to fast walk so no impact

WOD #5

5 rounds
100 Jumping jacks
10 Inch Worms
20 Good mornings
10 Turkish get up (no weight) – 5 each side
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