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January
1/31/06 WOD
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Then, do the same for push-ups.
Post number of minutes completed to comments for pull-ups and push-ups. Identify jumping or kipping pull-ups, and push-ups on knees or feet.
1/30/06 WOD
Run 1/4 mile 4 times, 1 minute rest between each. Post fastest time.
Run 1/2 mile 2 times, 1 minute rest between each. Post fastest.
Run 1 mile. Post time.
Compare to 12/5/05
1/27/06 WOD
Run 5k
For the boot campers - 2nd timed lake run.
1/26/06 WOD
4 rounds for time:
15 pull-ups (30 jumping)
30 push-ups
50 sit-ups
1/4 mile loop
1/25/06 WOD
6 times down and up the stairs. Each time at the top:
50 squats
40 squats
30 squats
20 squats
10 squats
Finish by running down and up as fast as you can.
Post times
1/24/06 WOD
21-15-9 reps for time:
Deadlift (3/4 bw)
Dumbbell swing (1/2 bw)
Overhead squat (1/3 bw)
1/21/06 WOD
For time:
At Lake Merrit Cascade Stairs, perform 21-18-15-12-9-6-3 reps:
1.5-pood Kettlebell swing
Push-ups
Perform the kettlebell swings at the bottom of the stairs, run up to the top of the stairs, and then perform the push-ups.
Post time to Comments.
1/20/06 WOD
Run 5k
1/19/06 WOD
3 rounds for time:
30 pull-ups
40 sit-ups
50 squats
1/18/06. WOD
8 rounds for time:
Lake Merritt stairs/cascades (approx. 110 stairs)
Push-ups each time at the top - 5, 10, 15, 20, 25, 30, 35, 40.
Compare with times from 11/23/05.
1/17/06 WOD
3x through:
20 Overhead presses (1/4 bodyweight)
15 Push-presses
10 Thrusters
10 Hollow Rocks
10 Back Rocks
10 V-ups
Try to increase weight as you progress from overhead presses, to push-presses, to thrusters.
1/16/06 WOD
It's been a while since we've done this one :-)
Lunges o' Fun
Find a track or a relatively long area. Lunge jump 10 yards, perform 1 push-up, lunge jump 10 yards, perform 2 push-ups...all the way to the opposite goal line where you will perform 10 push-ups. Sprint across and lunge jump back. At 10 yard line, perform 11 push-ups all the way to the end where you'll be doing 20 push-ups.
Be sure to work on the lunge form. Do not slam the knee down during the descent. It should barely brush the ground.
Post times.
1/12/06 WOD
5 rounds for time:
15 Pull-ups
50 Squats
The first half of classes this morning was devoted to warming up and learning the clean.
Post time to Comments.
1/11/06 WOD
2 times through:
100 yards lunging with right arm overhead.
100 yards lunging with left arm overhead.
20 push-ups, run 400 yards, 10 push-ups.
Have fun :-)
1/10/06 WOD
Four times through:
20 ring push-ups
30 overhead squats (1/2 bodyweight)
40 sit-ups
1/9/06 WOD
3 times through:
30 box jumps, 20"
30 burpees
30 push-ups
30 GHD sit-ups
1/7/06
Rest day.
1/6/06 WOD
Run 5k
1/5/06 WOD
21-15-9
One arm dumbbell swings (1/4 bodyweight)
Pull-ups
1.5 bw deadlift or pistols
Hanging leg raises
1/4/06 WOD
Lake Merrit Cascades
Down and up stairs (no weights)
20 push-ups, 30 sit-ups at top
Down and up stairs, weights on shoulders
20 push-ups, 30 sit-ups at top
Down and up stairs, right arm overhead with weight
20 push-ups, 30 sit-ups at top
Down and up stairs, left arm overhead with weight
20 push-ups, 30 sit-ups at top
Post times and comments.
1/3/06 WOD
4 rounds for time:
10 overhead presses
10 push presses
10 thrusters
10 pull-ups/30 jumping pull ups
30 sit-ups
Smile and have fun :-)
Compare to 11/8/05
1/2/06 WOD
3 rounds for time:
40 frog hops (distance of approx. 100m)
30 push-ups
20 pull-ups
Run 400m
