10 Rounds for time: 30 sit-ups 25 supermans Post time + comments for time.
Archive for March, 2011
Four rounds, each for time of: 800m run Rest as needed between efforts. Post the four times + comments to the bubble.
WOD 1 WOD 2 “Death By Lunges” Every minute on the minute perform a lunge on each leg. The amount increases each minute. Therefore, the first minute is 1 lunge each leg, the 2nd minute perform 2 lunges each leg, 3rd minute perform 3 lunges each leg, etc. Do this until you cannot fit [...]
Weight for Thrusters is 40kg including the bar. Scale down accordingly if you are not up to this weight yet. Post time, weight used & comments to the bubble. Other Movement Vids: Thrusters
WOD for time: 800m Run 50 Pull-ups 100 Push-ups 150 Squats 800m Run You can do the reps in any order as long as you get through the numbers. Both runs must remain as programmed. Post times & comments to the bubble.
After Saturday’s WOD at the pool it would seem that a lot of you need some recovery. Your task today is to explore the Mobility WOD link / website on the right hand side of the home page and start to learn a bit more about your body & how it ticks. This will gear [...]
The Saturday Session is on rx’d. 8am @ the Moranbah Pools. Please bring your abmats or 2 towels, plenty of fluids & your smiling faces ready to sweat it out & kick off the weekend BFR style!!
2km Row for time Post distance + comments to the bubble. Rowing Vids: Rowing, Rowing Technique
10 Rounds For Time of: 5 Pull ups – Chin must pass above the bar on each rep (scale to jumping pull-ups if necessary) 5 Dips – Full extension at the top / 90 Degree angle or less in elbows at the bottom Post time & Comments to the bubble. Movement Vids: Pull-ups, Dips
DWOD – Daily workout of the day Complete for time: 50 squats 40 sit-ups 30 box jumps 20 kettlebell swings 10 Double unders 20 Kettlebell Swings 30 box jumps 40 sit-ups 50 squats Post time & comments to the bubble. Movement vids: Double Unders, Box Jumps, All other movements check out the Vids from previous [...]