WORKOUTS
Challenge WOD: 5K, 10K or 15K
Mudders: Consider doing it with a fellow Mudder and staying off the roads.
WOD 2: Cleans, GHDs
21-15-9 reps for time of:
Clean, 135/95 lb
GHD sit-up
WOD 3: Dumbbells Ups and Unders
AMRAP in 12 min:
6 Dumbbell Thrusters
10 Pull Ups
20 Double Unders
STRENGTH
GYMNASTICS
GWOD 1: Couplet
21-15-9 rep rounds for time:
Roll to pistol
Push-ups
GWOD 2: Leg swings
20 Front leg swings right
20 Front leg swings left
20 Back leg swings right
20 Back leg swings left
20 Side leg swings right
20 Side leg swings left
GWOD 3: 20 hollow rock roll overs
For quality. Start on your back in a hollow rock position with hands and feet off the ground. Without lowering your arms or legs, roll over to your stomach. Roll over again to your back to complete 1 rep.
MOBILITY
MWOD 1: 10 minutes of mobilizing with your lacrosse ball
MWOD 2: 10 minute squat test
MWOD 3: One-joint rule
« For the week of December 18 For the week of January 1, 2012 »
run 800m
20 deadlifts, 135#
run 800m
20 push press, 85#
run 800m
20 dead hang pullups
run 800m
TIME – 20:45
Did this one with the hubby. The runs are getting much easier.
[u]"a good warming of the muscles"[/u]
used 65# and did 10 reps of each:
back squat
Romanian deadlift
snatch
push press
sumo-deadlift high-pull
hang power clean
front squat
overhead squat
forward lunge, 10/leg
————————
10 back extensions
10 dips
20 split lunges
THEN…
[b][u]WOD[/u][/b] (taken from crossfit.com):
For Time –
10 muscle ups
100 reps push press, 75# rx’d
row 1000m
I did 70 reps at 65#, then dropped to 55# to finish out faster.
TIME – 12:01
[b]MWOD1[/b] (lacrosse ball) : Had plenty to work out after backpacking earlier in the week.
[b]GWOD2[/b] (leg swings)
[b]WOD3[/b] (dumbbells) : 7 rounds@40lb dbs. Harder than I expected. Started quick and was gassing quick.
[b]WARMUP[/b]
500m row
1:00 front plank
with 65# bar, 10 10 reps of each:
OHS
Push Press
HPC
DL
power snatch
front squat
back squat
SDHP
walking lunge, 10/leg
500m row
[b]WOD (from crossfit.com)[/b]
5RFT
75# deadlift,9 reps
hang power snatch, 6 reps
OHS, 3 reps
TIME – 5:45
after my warmup, my grip was taxed…
[b]MWOD3[/b] : Good basic point–always difficult to implement!
[b]GWOD3[/b] (hollow rocks) : Nice!
[b]WOD2[/b] (couplet) : 7:04 Rx’d (power cleans)
[b]MWOD2[/b] (squat) : Unbroken, but I still need to have something to put one hand on in order to take a little pressure off my lower shin area.