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WOD's 04/25 to 05/01

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  • WOD's 04/25 to 05/01

    Spartan 300
    7 minutes 28 seconds

  • #2
    --KB/Bodyweight Combo Circuit (3 Rounds) with 35 Pound Kettlebell

    Goblet Squat 20 Reps

    Pushup 20 Reps

    2-Hand Swings 20 Reps

    Walking Lunges 10 Per Side

    Snatch Left 10 Reps; Snatch Right 10 Reps

    Mountain Climbers 10 Per Side

    Close-Grip Pushups 20 Reps

    Row Left 10 Reps; Row Right 10 Reps

    Max Pullups



    This left me panting like a dog.
    Last edited by Godzilla; 04-29-2010, 02:05 PM.

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    • #3
      Sunday: 3 hours of climbing
      Monday: sitting in my house, being congested and drinking tea by the boatload
      Tuesday: 30 minutes of biking

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      • #4
        Saturday: 5k
        Sunday: rest
        Monday: 3 RFT--400m row, 25 air squats, 25 goblet squat (used 12kg KB) 25 situps--done in 19:30
        Tuesday: 5 RFT--5 shoulder press, 5 Turkish sit-ups, I'm doing this tonight, so I'll post my time & weight later. I'm hoping to use 25lb though.

        ***

        Turned out to be 7 RFT so I used 20 for the SA shoulder press & 15 for the Turkish sit-ups. Done in 9:30.
        Last edited by Meggilizz; 04-27-2010, 05:23 PM.
        "It is only with the heart that one can see rightly; what is essential is invisible to the eye."
        ~ Antoine de Saint-Exupéry

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        • #5
          @Vick, I was gonna do the 300 but decided extra sleep would be better. I wanna see how my time stacks up to yours. ;-)

          WOD:
          P90X Plyometrics... Not totally primal, but still BRUTAL and just as fun!
          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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          • #6
            @Jess give it a whirl. The hip rotations are kinda dumb, but when I started these I was under the impression that it would help melt away stomach fat. Now I just do them as part of the time reference.

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            • #7
              10 x 100-yard sprints

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              • #8
                Sunday - Off
                Monday - 8 x 25 overhead circular (360's) swings 33 lb maceclub; 1 x 5 each leg (25 lb) weighted pistols
                Tues - 20 x 8 each arm (320 total reps) 35 lb kettlebell snatches
                Weds - 20 mins of clubbell work and 1 x 5 each 25 lb weighted pistols
                Last edited by primalclubber; 04-29-2010, 07:49 AM.

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                • #9
                  Tonight:

                  10 RFT
                  30 jumprope
                  20 hollow rock
                  5 deadlift 95#

                  19:20. This was sucky, I felt like I couldn't breathe during the warmup
                  "It is only with the heart that one can see rightly; what is essential is invisible to the eye."
                  ~ Antoine de Saint-Exupéry

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                  • #10
                    Wednesday: looking after my bf who got doored on his bike late Tuesday. Remember kids, safety first on that bike.
                    Thursday: 3 hours of climbing

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                    • #11
                      Deadlifts 2x5x230
                      Bench Press 2x5x130
                      Flying A 2x10m
                      Jogging intervals 50/50, 40/40, 30/30, 20/20, 10/10 for running/rest at 800m race pace

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                      • #12
                        Originally posted by Vick View Post
                        Spartan 300
                        7 minutes 28 seconds
                        How did you manage an average of 1.4 reps per second, especially with floor wipers and pullups? Am I thinking of the wrong workout?
                        You lousy kids! Get off my savannah!

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                        • #13
                          convict conditioning and 14 minutes of pure, unadulterated shovelglove.
                          I grok, therefore I am.

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                          • #14
                            WOD:
                            Spartan 300 in 6:20 (subbed in knee push-ups)
                            160-120-60-30s planks
                            +
                            4xF walking lunges w/ 12# DBs (80-60-60-20)
                            3xF one-legged squats (25-28-27)
                            3xF box jumps (40-34-50)
                            3xF lying hip extensions (60-45-40)
                            3xF chin-ups (4-3-1)
                            3xF jumping pull-ups (4-3-1)
                            3xF plyo push-ups (21-14-12)
                            ~35mins.
                            Phew! I exhausted myself before I could do a good job with my upper body. I'll be damned if my ass isn't sore tomorrow...

                            @PrimalChild, the Spartan 300 he's referring to is 50 hip rotations, 25 pushups, 50 crunches, 25 pushups, 50 squats, 50 lunges, and 50 jumping jacks :-)
                            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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                            • #15
                              Hm I'm going to start posting here to get myself maximally motivated

                              Wednesday 4/28:
                              Dumbbell bench press (65sx12, 85sx10, 105sx4)
                              Dips (2 bodyweight, 2 sets of 8 negatives)
                              Incline db press (65x8, 70x6)
                              Skullcrushers (80x10, 90x8, 100x5)
                              Tricep Rope pulldown drop pyramid ([140x16, 80x20, 40x20][160x12, 80x20, 40x25])

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