17/06/10 DAY 81

Buy in:
400m run
10 trampolines burpees x 2
20 tuck jumps x2
10 star jumps x 2
10 straddle jumps x 2

Skill: Acrobatics

WOD: 3 rounds for time for total number of reps

- 1 min burpee thruster
- 1 min odd object carry
- 1 min box jumps
- 1 min overhead lunges @ 10kg

then 400m run

Will - 240 reps

16/06/10 DAY 80

Buy in:
400m run
10 box jumps x 2
10 burpees x 2
10 squats x 2

Skill: Horizontal leap

WOD: 4 rounds for time

- 400m run
- 50 squats

Will - standing leap 2.07m / running leap 3.13m / 10.32

25/05/10 DAY 58

Buy in:
400m run
10 K2E x 2
10 push ups x 2
10 sit ups x 2

Skill: Handstand walks

WOD: 30-20-10

- Knees to elbows
- Push ups

Will - 9.00
Chris - 8.16

24/05/10 DAY 57

Buy in:
10 kettle bell swings x 2
10 SDHP x 2
10 squats x 2
11 burpees x 2

Skill: Powerlifting/Olympic Lifting

Thrusters 3-3-3

WOD: 5 rounds for time

- 12 deadlifts @ 40kg
- 9 hang power cleans @ 40kg
- 10 kettle bell swings @ 20kg

Will - 47.5kg (PB) / I think your time is in your book?

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

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

31/03/10 DAY 3

Buy in:
10 push ups
5 burpees
20 Monkey movements
20 walking lunges

Skill: Capoeira

WOD 1: Death by push ups

7 rounds (abandoned) TOO EASY!

WOD 2: 'House circuits'

2 rounds of 1min: lunges, burpees, box jumps, squats, jack knives, HSPU/shoulder taps, pull ups

30 secs rest between exercises / 1 min rest between round 1 & 2

Will - R1 Lunges 35 R2 55, R1 Box Jumps 16 R2 21, R1 Squats 42 R2 61, R1 Jack knives 6 R2 15, R1 Shoulder taps 12 R2 2, Pull Ups R1 10 R2 20, R1 Burpees 14 R2 16

30/03/10 DAY 2

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

Skill: Double Unders

WOD:

'Fred'

5 rounds for time:

40 Double Unders (80 normal skips)
30 Sledge hammer wood chops
400m run

Will - 3 double unders in a row (PB) / 25.57

29/03/10 DAY 1

Skill: HSPU (handstand push ups)

Assisted push / controlled lower down 3 x 3 (2 boxing pad mats under head)
6 x 10 sec tucked handstand holds (on chair)

WOD aka 'Workout of the Day':

'3/4 Angie'
100 press ups
100 sit ups
100 sqauts

(in any order)

Will 14.06