MONDAY'S W.O.D



- As many reps as possible in 5 minutes



- OVERHEAD SQUAT - #65/#95



2 minute break.......



- Max reps for 4 minutes.



- UPRIGHTS - #65/#95



2 minute break.



- Max reps for 3 minutes.



- SINGLE ARM BENCH PRESS - #45/#65/#95 ( BARBELL )



THEN.............



RUN 2.5 KM

REST...DAY...

REST.............DAY................

SATURDAY.

SATURDAY'S W.O.D(S) ??


FOR TIME......

- IN PAIRS ( If possible )

x - END OVER END TOSS ( using the torso bag, 10 per pers )
x - PUSH PRESS 40 reps ( 20 per pers ) #65/95/135.
x - RUN 800 M ( for those with "tender" feet...MONTY, you can ROW till your partner returns )
x - END OVER END TOSS ( same as above )

END WOD.

TIME PERMITTING.............

WOD = 2

x - FARMERS WALK , 20 M ( using HEX BARs or K.B )
x - DEADLIFT x 10 / #95/135.
x - SLED DRAG x 20 M ( #90/135 )

Partner will be on the spin bike until is their turn.

FRIDAY

FRIDAY'S W.O.D.......

" ANNIE "

FOR TIME !!!!

EVERYONE LOVES DOUBLE UNDERS.......RIGHT.......??????

THURSDAY........

REST DAY

- Feel free to do some light stretching, or read up on the " PALEO " food & diet.......

Lots of great ideas, and recipe replacements from what you may be conveniently use to.....

I will be posting recipes as we go by in the next few weeks.......

" KEEP TRAINING, KEEP TRYING & QUIT BICHIN "

WEDNESDAY'S W.O.D

AS MANY ROUNDS AS YOU CAN IN 20 MINUTES........

- THRUST/WALK - perform a thruster, walk a few feet, then repeat, thruster/walk/thruster walk, for a total of 10 M

- AIR SQUATS x 20 - THESE ARE PERFORMED AFTER THE 10 M THRUST/WALK.

TIME = 20 MINUTES.


THEN..............

RUN 5 KM..........

TUESDAY !!!!!!!!!!!

WELL..............

ONCE AGAIN.............

FOR TIME............................

" FILTHY FIFTY "

MONDAY'S W.O.D

TODAY IS THE BEGINNING OF SOME NEW STARTS........

FOR THE NEXT FEW WEEKS, I WILL RANDOMLY BE POSTING SOME IDEAS IN RELATION TO THE NEW "PALEO" DIET..............ALONG WITH SOME NEW WOD'S.

PLEASE FEEL FREE TO POST COMMENTS OR REMARKS OVER THE NEXT FEW WEEKS, THE FEEDBACK WILL HELP. AS WELL, I HAVE SOME NEW GEAR ON THE WAY, T's, AND SUPPLEMENTS...................FOR ALL LEVELS AND NEEDS !!!!!!


ON YOUR OWN TIME/PACE.....

- 100 PULLUPS
- 100 PUSH-UPS
- 100 CRUNCHES
- 100 SQUATS (BW)
- 100 D.U
- 100 K2E.

YOU CAN BREAK THIS WORKOUT UP IN ANY WAY YOU WISH, AS LONG AS YOU REACH THE #S !!!!!

FRIDAY'S W.O.D

Time to build some strength and attack that back !!!!!!!!!!!!!!!!!!!!!!!!!

5 Rounds !

- ROW 200 M
- 20 PULL-UPS
- DEADLIFT ( 75% B.W ) x 10
- RING DIPS x 10
- RUN 400 M

THURSDAY'S W.O.D

5 ROUNDS, FOR TIME !!!!

- 20 BURPEES
- 15 COVP ( chin over vertical plane )
- 9 SHPU ( sumo high pull uprights )

BETWEEN EACH ROUND PERFORM ....

- 20 CRUNCHES
- 20 BICYCLES
- 10 K2E

NOTE............STOP MARKING TIME WHILE PERFORMING THE AB EXERCISES.

RESUME TIME ONCE THE ROUND BEGINS AGAIN.

HERO W.O.D

These have been popping up all to often lately on the C/F main page..........I often support these or even alter them to make them easy for all, but this one is kinda close to home for me, BULGER was a fellow Patricia from the 3rd battalion. I know the front squat is in this and the previous WOD involved back squats, but suck it up..............

" BULGER "

TEN ROUNDS OF.....

- RUN 150 M

- 7 CHEST TO BAR PULL-UPS ( J.P.U. if necessary )

- 7 #135 LBS FRONT SQUAT ( #65/95 )

- 7 HAND STAND PUSHUPS ( static handstand, then 10 pushups )

KEEP IN MIND SOME OF THIS IS SCALED SO EVERYONE CAN TRY !!! BUT PLEASE DO YOUR BEST TO STAY RxD.

" KEEP TRAINING, KEEP TRYING & QUIT BICHIN "

MONDAY WOD

" MAX IT & REP IT "

3 Exercises, as follows........

- BENCH
- BACK SQUAT
- DEADLIFT

For 5 rounds, perform a 1RM, then right away use a weight you can/could perform 10-15 reps with. Do this for all 3 EXS.

EXAMPLE.

- BENCH - 1RM= 325 REPS= 15/#225

5 ROUNDS.......

F@#*ING FRIDAY.

TIME TO TURN UP SOME RAGE, WITH A DASH OF HATE.

A LITTLE "MetCon" TRAINING.

- K.B SWING x 21
- STIFF LEGGED DEADLIFT x 15 (BOSU BALL, WEIGHT ACORD)
- POWER CLEANS x 9 ( SCALE THE WEIGHT AS PER )
- PUSH PRESS x 5 ( 60% MAX )

REST FOR 1 MINUTE.

DO THIS FOR 3 ROUNDS

THURSDAY'S WOD

FOR TIME........

- 20 WALL BALL THROWS
- RUN 200 m
- 15 WALL BALL THROWS
- RUN 200 m
- 10 WALL BALL THROWS
- RUN 200 m
- 5 WALL BALL THROWS
- RUN 200 m

" STRONG IS THE NEW SKINNY "

AND IT BEGINS..........AGAIN.........

So , For the next little bit I will be posting a variety of different WOD's. Feel free to try all or any, some will be generic, others will be set up as a split WOD...........Feel free to scale as per as well !!!

WOD A-

- OVERHEAD SQUAT/PRESS BALANCE ( 20-30 SEC PAUSE _

#45/#65/#95/#135/#..........UNTIL MAX.

Once you have reached your max, begin to work your way down.

WOD B-

- THRUSTERS 10/8/6/4/2

- PULLUPS 10/8/6/4/2

FOR TIME.

TUESDAY'S W.O.D

5 ROUNDS ..........FOR TIME.

- OVERHEAD WALK (K.B) 100 m

- 20 BURPEES.

- 10 PUSH-UPS ( hand release on the bottom )

- 25 D.U.

ELIZABETH........

LADIES W.O.D........

" ELIZABETH "

21-15-9

FRONT SQUAT CLEANS

DIPS........

PERFORM AS RxD

WEIGHT

MEN - #95/#135

WOMEN - #45/#65

DO NOT EXCEED 17 MINUTES !!!

NANCY !!!!

TODAY'S W.O.D............

STILL IN THE SPIRIT OF THE "WOMEN OF X-FIT WOD'S" .....

" NANCY "

5 ROUNDS FOR TIME.

- RUN 400 M

- OVERHEAD SQUATS ( #65/#95 ) x 15 reps.

WEDNESDAY W.O.D

AHHHHH YA........

" FRAN "

FOR TIME !

LYNNE................

FOR TIME, 5 ROUNDS OF ..........

- MAX REP FOR BENCH PRESS ( B.W )

- MAX REPS FOR PULL-UPS.

ENJOY !!!!!!!

" GRACE "

- FOR TIME............

30 CLEAN AND JERKS.............

SATURDAY'S "LADY"

" KELLY "

5 ROUNDS FOR TIME.

- RUN 400 M
- 30 BOX JUMPS
- 30 WALL BALL SQUATS.

AHHHHH YA !