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Overhead Squat 5-5-5-5-5 100m Sprint x5 (Rest = 3x sprint time at each interval)
Posted by Randy on December 26, 2006 08:01 AM|Permalink
Comments
OK, so I haven't really stuck to the WOD, I thought I'd some XF elements instead, since I'm so bad at the current WOD topics, but I did the following over the holiday weekend:
friday 12/22
15 mins jumprope (15 sec sprints every minute)
21-15-9 10# wall balls, push-ups, hip-ups (straight legs to ceiling, lift hips up off mat)
1500m row, 6:02
saturday 12/23
10 mins cardio warm-up
75 knees to chest in one of those back-and-forearms supported vertical "chairs". Not sure what they're called.
75 squats with 150# cable pull (rope attachment)
sunday 12/24
15 mins jumprope (15 sec sprints every minute)
50 assisted pull-ups -- started at 1/2 BW, increased assist after failure.
50 back extensions
50 hip-ups
1000m row 3:49
Every day finishes with 15-20 minutes stretching.
So definitely not even close to Rx, but I at least got some pretty good workouts.
Comments
OK, so I haven't really stuck to the WOD, I thought I'd some XF elements instead, since I'm so bad at the current WOD topics, but I did the following over the holiday weekend:
friday 12/22
15 mins jumprope (15 sec sprints every minute)
21-15-9 10# wall balls, push-ups, hip-ups (straight legs to ceiling, lift hips up off mat)
1500m row, 6:02
saturday 12/23
10 mins cardio warm-up
75 knees to chest in one of those back-and-forearms supported vertical "chairs". Not sure what they're called.
75 squats with 150# cable pull (rope attachment)
sunday 12/24
15 mins jumprope (15 sec sprints every minute)
50 assisted pull-ups -- started at 1/2 BW, increased assist after failure.
50 back extensions
50 hip-ups
1000m row 3:49
Every day finishes with 15-20 minutes stretching.
So definitely not even close to Rx, but I at least got some pretty good workouts.
Ready to start the
Posted by: Steve | December 26, 2006 11:26 AM
mixed 'em up a bit
ohs
#45 x 5
#55 x 5
#65 x 5
#75 x 5
#95 x 5
then
7 rounds in 14:30
#165 back squat x 7
200m row x 7
row times were in the :40 - :45 second range, squats were all good rom not hurried
then
kte
10-9-8-7-6-5-4-3-2-1
Posted by: randy | December 26, 2006 09:03 PM