30/4/10 Day 33

Buy in:
400m run
10 push ups x 2
10 double unders x 2
10 sit ups x 2

Skill: 'Goat Practice' (something you suck at!)
hand stand holds held for 33sec (PB)

WOD:

Four rounds for time:
Sprint 400 meters
Rest 2 minutes

R1 1.47 R2 1.49 R3 1.42 R4 1.41

29/4/10 Day 32

Buy in:
400m run
10 double unders x 2
20 sit ups x 2
10 push ups x 2

Skill: Free standing handstands (play around with them and record a max freestanding hold time) got to 2 second and fell flat on my face

WOD:

AMRAP 15mins:
5 Decline HSPU
7 Dumbbell Swings 10kg
10 Tuck jumps

16 reps

28/4/10 Day 31

Buy in:
400m run
10 push ups x 2
10 sit ups x 2
10 squats x 2
10 pull ups x 2

Skill: Dead hang pull ups max reps, rest 5 minutes, then 3 more reps

WOD:

“Barbara” (scaled down version)

Five rounds, each for time of:

10 Pull-ups
25 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.

Did 5 dead hang pull ups (PB)
R1 4.10 R2 4.10 R3 4.35 R4 4.40 R5 4.20

27/4/10 Day 30

Buy in:
400m run
10 empty bar thrusters x2
10 push ups x2
10 squats x2
20 sit sups x2
burpees 26

Skill: burgener 10 reps each section

WOD:
200m sprint (2 min rest)= 42secs
400m sprint (3 min rest)= 1.42min
800m sprint (4 min rest)= 4min
amrap heavy thrusters 4min (10 kg dum bells) 33reps

26/4/10 Day 29

Buy in:
400m run
10 push ups x 2
10 pull ups x 2
20 sit ups x 2

Skill: Knees to elbows 1-1-1-1

WOD:

Met Con: Metabolic conditioning
Perform 1 Press up first minute, 2 in the second minute and so on until you cannot perform the given number of reps for that minute.

got to 21 minuets = 253 press ups

burpees 25

25/4/10 Day 28

rest day part two of two
burpees of the day 24

24/4/10 Day 27

Rest day part one of 2
burpiees 23
stretch

23/4/10 Day 26

Buy in:
400m run
10 squats x2
20 walking lunges x2
10 push ups x 2

Skill: Dumbbell shoulder press 7kg 6 sets of 12 reps

WOD:

For time:

Run 400m 60 Squats
Run 300m 40 Squats
Run 200m 20 Squats

time: 7.43

burpees 22

22/4/2010 Day 25

Buy in:
400m run
5 dips x 2
Step ups x 1min
Burpees 21

Skill: double unders PB was 13 then i got it to 16 not good enough so i got it to 19

WOD:
30 Dips for time: 4:52

21/4/2010 Day 24

Buy in:
400m run
5 kipping pull ups x 2
10 squats x 2
10 press ups x 2

Skill: Knees to elbows 1-1-1

WOD:

On the minute, every minute for 20 mins perform:

3 Burpees

5 Kipping pull ups

20/4/2010 Day 23

Buy in:
400m run
10 push ups x2
10squats x2
burpees 19
skill : DHSPU 5-5-5-5

WOD: AMRAP 10 min Double unders
105

19/4/2010 Day 22

First day onmy own

Buy in:
400m run
10 push ups x 2
10 sit ups x 2
10 squats x 2

burpees of the day 18

"BlackJack"
For time:
21 press ups
1 sit up
20 press ups
2 sit ups
19 press ups
3 sit ups
etc until you complete 21 sit ups and get the press ups down to zero
time 28:36

18/4/2010 Day 21

REST DAY !!!!

burpees of the day 17

17/4/2010 Day 20

Buy in:
400m run
10 pull ups
10 squats
10 push ups
burpees of the day (16)

WOD = 'Modified Team Murph'
400m run
100 pull ups
200 press ups
300 squats
400m run for time (20.17)

16/4/2010 Day 19

Buy in:
400m run
10 empty bar DB thrusters x 2
10 push ups x 2

Skill: Dips 5-5-5-5
WOD: 800m run, 50 empty bar DB thrusters, 30 push ups (8.57?)

15/4/2010 Day 18

Buy in:
400m run
10 push ups x 2
10 squats x 2
burpees of the day (14)
20 walking lunges x 2

Skill = Clean & Jerk practice

WOD = 400 m walking lunge (with 6kg BB) (11.46)

14/4/2010 Day 17

Buy in:
400m run
10 squats x 2
10 SDHP x 2
13 burpees

Skill: Snatch practice

WOD: 'Fight Gone Bad' back yard style
5 exercises, 1 minute on each, 3 rounds (no rest between exercises, 1 min rest between rounds)

Sandbag SDHP - 15/20/21
Unders & Overs - 8/8/9
Sledgehammer swings - 30/30/30
Farmer's Walk Step Ups - 7/7/10
Box Jumps - 25/25/25

13/4/2010 Day 16

Buy in:
10 double unders x 2
12 burpees
20 walking lunges x 2
10 squats x 2
Skill = double unders 13 (PB),

WOD
AMRAP
5 mins decline HSPU
4 mins squats
3 mins press ups
2 mins mountain climbers
1 min sit ups:
45/160/50/50/23

12/04/10 Day 15

Buy in:
400m run
10 push ups *2
10 squats *2
10 pull ups *2
10 sit ups *2

skill: Max handstand hold 31 secs
3*10sec holds

WOD:"cindy" 20min count down 5 pull ups, 10 press ups, 15 squats
13 rounds

11/4/10 Day 14

Rest day

Climbed rope pyramid 100 times with 9 kg bag on divided by 3
1 .22 hour

10/04/10 Day 13

Buy in:

400m run
Joint Mobilisation
Dynamic Stretching

Skill: Max push ups
30reps

WOD:
800m run
50 spider climbers
3 burpees
3 rounds for time : 16.49

09/04/10 DAY 12

Buy in:
Rope pyramid climb
40 transverse mountain climbers x 2
10 jumping pull ups
10 jumping knees to elbows (K2E)
10 close grip push ups x 2
8 burpees

Skill: Gymnastics strength training
3 x 10 jumping knees to elbows (nearly got dead hang K2E)
6 x 5 ring push ups

WOD: 'Squat Torment'
75 squats
10 jumping k2e
55 squats
10 divebomber push ups
35 squats
15 bench HSPU
15 squats
20 russian twists
5 squats
25 alternating split lunge jumps

Will - 9.29 (sub 10!)

Goal for next time: 1 rep dead hang K2E

08/04/10 DAY 11

Buy in:
Lap of the field
5 burpees x 2
20 rotational lunges x 2
10 squats x 2
Joint mobilisation and dynamic stretches 5 mins

Skill: Sprint training

4 x 90m sprints

WOD: 'Hundred Burping Pull Ups' for time

Complete 100 burpees for time, at every minute interval complete 2 pull ups before resuming burpees

Will - Sprints: 1) 11.4 2) 13.4 3)14.3 4)12.8 / 21.40 (stopped pull ups at 50 reps - awkward bar & height) BUT STILL SUB 25!

---> INSERT PICTURES HERE!

07/04/10 DAY 10

Buy in:
200 normal skips
10 push ups x 2
20 squats x 2
10 sit ups x 2
20 mountain climbers x 2

Skill: Push Ups (depth practice/unstable bases/3d variations)

Single reps of depth practice (chest to ground), press up obstacle course, 8 sets tri plane push ups

WOD: 'TABATA something else' modified
8 rounds 20 seconds on, 10 seconds rest, no rest between exercises

1) Skipping 40/40/38/45/24/37/35/22 = 326
2) Push Ups 10/10/10/6/5/7/4/5 = 57
3)Sit ups 10/8/9/8/8/9/9/8 = 69
4) Mountain Climbers 13/10/11/10/10/12/12/10 = 88
5) Squats 16/13/17/18/17/18/17/20 = 136

Total reps: 676

PNF pec stretches (chest stretches)

Notes: Great work on press up depth, big improvements! Work on chest stretches and getting chest to ground on single reps to practice. Good improvement on squat depth.

06/04/10 DAY 9

Buy in:
400m run
10 sit ups x 2
Bear Crawl x 2
10 double unders x 2
10 empty bar thrusters x 2

Skill: HSPU (3 x 5 decline HSPU - 3 x 3 assisted HSPU)

WOD:
1) AMRAP 400m run then max burpees
2) AMRAP 400m run then max 19kg DB thrusters
3) AMRAP 400m run then max 19kg DB jump squats

Will - 16/15/23

Notes: Make sure you get head to ground for decline HSPU, chest to ground for burpees and watch out for that back bend on the jump squats. Try to get your hamstrings parallel with the ground by sticking your bum back and sinking down, keeping that back as tight and neutral as possible.

Things to work on:
1) Squatting to parallel
2) Chest to ground press ups
3) Decline handstand push ups

John ;)

05/04/10 DAY 8

Buy in:
Cycle 7 miles
20 jumping pull ups x 2
5 burpees x 2
20 mountain climbers x 2
10 squats x 2


Skill: Dead hang pulls ups - max reps 3 sets

WOD: 20 minute AMRAP (as many rounds as possible)

- 20 jumping pull ups
- 10 unstable bridge push ups
- 5 log dips
- 15 wobble log squats
- 15 tyre jumps
- 20 lateral jumps

Will - 3/2/3 dead hangs
3 rounds + 10 pull ups

04/04/10 DAY 7

rest day

3/04/10 DAY 6

Buy in:

400m run

10 double unders x 2

20 walking lunges x 2

10 squats x 2

Skill:

Pad work

WOD 1: 'Mainsite'

Run 1600m

Rest 3 minutes

Run 1200m

Rest 2 minutes

Run 800m

Rest 1 minute

Run 400m

Will - 8.46/6.25/4.02/1.49

WOD 2:

21-15-9 / 42-30-18

Dumbell thrusters (6kg) & skips

Will - 3.00

(Aim to progress to double unders from normal skips)

2/04/10 DAY 5

Buy in:

400m run
Movement patterns

Skill: Cleans & kipping pull ups

3 sets of 10 kipping swings/5 sets of 1rep max effort kipping pull up

WOD: 'Schfifty Five'

55 box jumps (rock jumps)
55 push ups
55 overhead walking lunges (log)
55 burpees
55 squats

Will - 16.40

1/04/10 DAY 4

Buy in:
400m run
10 squats
10 push ups
Quadruped circling
5 mins 3d lunge matrix


Skill: Handstand technique and max handstand hold (go for a PB!)

WOD

For time:

100 skips
5 press ups
80 skips
10 press ups
60 skips
15 press ups
40 skips
20 press ups
20 skips
25 press ups

Will - 23 secs (PB) / 7.07