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WODs 12/20 - 12/26

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  • WODs 12/20 - 12/26



    Post your workouts here for motivation and inspiration!

    I grok, therefore I am.

  • #2
    1



    well at least the snow is doing wonders for my workout routine!


    completed today so far: 4mi run + 20mins of level I 30 day shred

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    • #3
      1



      WOD:

      30min. run/sprint/walk (LOVE my Vibrams..!!)


      15x2 step-ups (10#)

      15x2 single-leg bridge

      15x2 box jumps

      10x2 squat w/ bar

      30sec. static bridge


      3x5 chin-ups

      1x5 pull-ups (jump up, 5sec. descent)

      10x3 handstand push-ups

      10x3 closegrip push-ups

      10x1 v-ups


      What next????!

      On a mission to help others master movement, build unbreakable strength, & eat MORE food (can't beat that.) Weekly fitness, health & nutrition articles at indulgentfitness.com.

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      • #4
        1



        10 Thrusters (95 lbs)

        10 pistols

        400m sprint

        AMRAP 20 min

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        • #5
          1



          With one 16 kilogram kettlebell:


          one-hand swing x 10 then switch and do the other hand.


          one-hand snatch x 10 then switch and do the other hand.


          one-hand clean & press x 5 (same switch)


          front squat in the rack position x 5 (then switch)


          Do three rounds without putting the kettlebell down.

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          • #6
            1



            TT Upperbody 10x10 w/25# - then half of the 10x10 with 35#


            ladder set of standard grip pushups

            I grok, therefore I am.

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            • #7
              1



              21 Walking Lunges

              15 Sit ups

              9 burpees

              AMRAP 20min

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              • #8
                1



                12/20

                2x10 pull ups

                200 ea maceclub 360's

                100 ea maceclub 10-2's

                2x20 pushups gripping sides of kettlebell


                12/21

                5x5 pistols ea leg

                2x10 closed grip pull ups

                200 kettlebell snatches 16kg

                1-6 6-1 rep ladders shoulder press 16kg kettlebell

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                • #9
                  1



                  last night: 45mins ashtanga yoga


                  todays WOD: REST OR bike trainer tabata sprints. see how i feel tonight

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                  • #10
                    1



                    I did 7 I was so close to 8! only three more burpees :-(

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                    • #11
                      1



                      M: bad ass weights workout (BAWW)

                      T: recover, pilates and stretching

                      W: Sprints - plyometrics

                      Th: recover with pilates and stretching

                      F: Christmas (gym is closed) hmmm, how about a bunch of burpees?

                      S: pilates class

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                      • #12
                        1



                        On the 12th day of x-mas, my true love gave to me, 12 buuuuuurrrrpppppeeeesssss!

                        I grok, therefore I am.

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                        • #13
                          1



                          last night: DID take a rest day, enjoyed 3 dark chocolate godiva truffles and woke up at 530am sweating today WIDE AWAKE. wtf! i hardly ever indulge my chocolate desires! so i got up and...


                          TODAY: 30min bike intervals avg HR 159! i was sweating nicely. eh at least i can check a WOD off already (i'm usually an afternoon/early eve workout person)

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                          • #14
                            1



                            12/21/09


                            Leg Press 60% 1rm x20 +5 +5 +5 +5

                            Pull Down 60% 1rm x20 +5 +5 +5 +5

                            Chest Press 60% 1rm x20 +5 +5 +5 +5

                            Seated Row 60% 1rm x20 +5 +5 +5 +5

                            Shoulder Press 60% 1rm x20 +5 +5 +5 +5


                            12/24/09


                            Leg Press 65% 1rm x15 +4 +4 +4 +3

                            Pull Down 65% 1rm x15 +4 +4 +4 +3

                            Chest Press 65% 1rm x15 +4 +4 +4 +3

                            Seated Row 65% 1rm x15 +4 +4 +4 +3

                            Shoulder Press 65% 1rm x15 +4 +4 +4 +3


                            Increasing weight. Should be fun.


                            This routine only takes about 30 min. It is crazy though. I can barely get my shirt off to take a shower and I am breathing harder than those getting of the treadmill.

                            Don't be a paleotard...

                            http://www.bodyrecomposition.com/nut...oxidation.html

                            http://www.bodyrecomposition.com/nut...torage-qa.html

                            http://www.bodyrecomposition.com/fat...rn-fat-qa.html

                            http://www.bodyrecomposition.com/nut...-you-need.html

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                            • #15
                              1



                              12/22

                              easy day

                              3x5, 1x10 pistols ea leg

                              2x10 closed grip pull ups

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