WOD 1:
30 20 10
KB swing
Goblet squat
Goblet lunge
Sunday, January 24, 2010
Craig's WOD
WOD 1
Three rounds for time of:
5 Rung campus board climb, 5 ascents (tendons are not ready)
20 Push-ups
30 Sit-ups
10 Ring dips
50 Squats
Post time to comments
WOD 2:
Row 5K
Post time to comments.
Compare to 091227.
Friday's Climbing WOD
Warm-up
Slow climb 2 and 5
Climb 2, 6, 4+, 3+
Workout: Climb all routes on a rope. Begin with most difficult route and climb until redpoint or fall. Immediately attempt next route. Repeat until all routes attempted.
Slow climb 2 and 5
Climb 2, 6, 4+, 3+
Workout: Climb all routes on a rope. Begin with most difficult route and climb until redpoint or fall. Immediately attempt next route. Repeat until all routes attempted.
- 5+, 5+f, 3
- h, hf, mf, e
- hf, hf, hf, e
- mf, mf
20 Routes total
This Week's Workouts!
Sunday:
WOD 1:
30 20 10
KB swing
Goblet squat
Goblet lunge
WOD 2:
Tabata row
for total calories
Monday:
WOD 1: 20
min AMRAP
200m Row
20 Abmat sit-up
10 KB high
pull
10 OHP Alt.
lunge jumps
10 Push ups
Tuesday:
WOD I: Every
minute on the minute for 10 minutes
7 KB swings
then…
Box jumps (rest
of the minute)
WOD 2: Every
minute on the minute for 10 minutes
5 Ring dips
then…
Bar
thrusters (rest of the minute)
Wednesday:
WOD 1: 1
Round for time
Row 1000m
50
Wallballs
Row 500m
100 Med Ball
Cleans
WOD 2:
30, 20, 10
Push Ups
KB Swings
Craig's Schedule
Sunday: WOD 1
Three rounds
for time of:
5 Rung
campus board climb, 5 ascents
20 Push-ups
30 Sit-ups
10 Ring dips
50 Squats
Post time to
comments
WOD 2:
Row 5K
Post time to
comments.
Compare to 091227.
Monday:
Front Squat
1-10-1-20-1-30 reps
Post total
load (add up all six barbell loads) to comments.
Tuesday: WOD 1
Deadlift
1-10-1-20-1-30 reps
Post total
load (add up all six barbell loads) to comments.
For time:
100
Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to
comments.
Compare to 091116.
Wednesday:
Bench Press
1-10-1-20-1-30 reps
Post total
load (add up all six barbell loads) to comments.
Thursday:
Active Rest: Ski Club
Friday:
Rest
Saturday:
Level One
Certification at Rogue
Sunday:
Level One
Certification at Rogue
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