Month: September 2012

WOD # 71 Thursday

Kettlebell/Dumbbell (single arm)

5 swings
5 snatches
5 clean and press
Switch arms and repeat from the beginning.

Complete a total of 3 circuits per arm.

WOD # 70 Wednesday

Running intervals

Start off with a light warm-up, walk for 2 minutes. Then do a light, slow jog for another 2 minutes.

Run at a faster speed for 100m
walk for 100m
Run at a faster speed for 100m
walk for 100m
Run at a faster speed for 100m
walk for 100m
Run at a faster speed for 100m
walk for 100m

WOD # 69 Tuesday

Bodyweight Squats
2 sets of 20 reps

Wall Push-ups
2 sets of 20

Hi Bar Australian Pull-ups
2 sets of 20

The push-ups and pull-ups are the same amount of reps. Try to be able to push what you can pull and vice versa.

WOD # 68 Monday

Barbell C&P ( use a weight that you find easy. I’ll use 45 #)
5 sets of 5 reps

Pull-up Pyramids
1,2,3,4,3,2,1

Push-up Ladders
3,6,9
Repeat 5 times