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Thread: WOD's 03/28-04/06 page

  1. #1
    Vick's Avatar
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    Overshoulder press 70 lbs @ 45 seconds

    low row 230 lbs @ 40 seconds

    leg press 620 lbs @ 64 seconds


    I'm adding a new exercise. Putting my leg (one at a time) through a pulley system that puts resistance on around the ankle. I then "step up" lifting my leg like climbing a stair. I'll start at 30 lbs. next week.


  2. #2
    primal_jessjane's Avatar
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    WOD:

    P90x Yoga


    3min plank !!! New record!!

    2min plank

    1min plank


    @Vick, that sounds familiar... Basically a step-up but with resistance bands instead of weights, right?


  3. #3
    misathemeb's Avatar
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    45min ashtanga yoga today (this cold is getting really bad might have to rest tomorrow) i already called off work


  4. #4
    Lillian's Avatar
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    tabata burpees. repeat.


    *dies*


  5. #5
    Vick's Avatar
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    rest day


  6. #6
    Lovestoclimb's Avatar
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    sprints this morning and some convict conditioning later on in the day.

    I grok, therefore I am.

  7. #7
    gini's Avatar
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    Monday:

    12-10-8-6:

    thrusters

    burpees


    1000 meter row


    3x:

    10 deadlifts

    10 pushups

    12 squat jumps


    2x10:

    medball twisting throws


    4 minutes of sprints


  8. #8
    Grumpycakes's Avatar
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    Warmup: joint rotation, 15 burpees


    military press: 1x8 60lbs, 3x3 105lbs

    seated row: 1 rep 180lbs, hold 30 sec, slow release

    inverted bodyweight row: 1x8, 1x4

    dumbell swings L&R: 2x8 50lbs

    dumbell snatch L&R: 2x8 40lbs

    triceps dips: 1x8, 1x4 slow

    upright row: 1x8, 1x1 45lbs slow

    pullup negative: 1x1 30 sec.

    plank: 1x 1:20

    one-legged wall squat: 2x15 sec

    frog jumps: ~20 meters


    All over the place, but quick and fun, mostly improvised.

    You lousy kids! Get off my savannah!

  9. #9
    Godzilla's Avatar
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    MetCon Day.


    Here's a sprint substitute (too damn cold in Tokyo).


    First Circuit


    Skip Rope - 50 revolutions


    Wall Ball -- 10 times with a 20-pound medicine ball


    Do 10 sets each, alternating. No rest.


    Take a break then:


    Second Circuit


    Box Jumps -- 10 times


    Medicine Ball Slams -- 10 times


    10 sets each, alternating. No rest.


  10. #10
    primal_jessjane's Avatar
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    WOD:

    25 high jumps

    25 deep jump squats

    25 box jumps

    25 jump lunges (10#)

    25 one-legged squats (10#)

    25 calf-raises (10#)

    2x (energy just wasn't there...)

    2:35 plank

    ~30min. step aerobics class

    ~20min. speedy biking

    ~90min. house cleaning


    My back muscles are ANGRY...I need a massage...


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