Just what the doctor Rx'd Workouts
Need a training program?
We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!
Training programs-
Double Couplets - Run & HSPU, OH Squat & Pull-Up Workout
WOD: 1 round for time:
800 Meter Run
20 Hand Stand Push Ups
800 Meter Run
20 Hand Stand Push Ups
20 Overhead Squats
20 Pull Ups
20 Overhead Squats
20 Pull UpsI almost did this RX. OH squat is sucky for me but made nice ground today. Completed the first set of 20 OH squat at 135 but then went to 95 for second set so I could be home for dinner. :)
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March 1, 2011 Workout
WOD: 1 round for time:
800 Meter Run
20 Hand Stand Push Ups
800 Meter Run
20 Hand Stand Push Ups
20 Overhead Squats
20 Pull Ups
20 Overhead Squats
20 Pull Ups -
Nasty Girls Workout
WOD:
3 Rounds for time:50 Air Squats
7 Muscle Ups (Rx) or (modified-14 pull ups and 14 ring dips)
10 Hang Cleans (Rx 135)Post WOD:
50 Sit ups as quickly as possible -
4km Run Workout
Well well it should be 5km run really but the distance around the lake here is exactly 4km so I added some extra fun and brought the dogs! :)
Keep in mind that it's not really the run for time that is of importance but to have loads of fun with your dogs.
Today wasn't a load of fun however, one of the dogs decided to stay behind. Had to run back and get the bitch a couple of times. Grrrr
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Mainsite Workout Workout
21-15-9 reps of:
95 pound Sumo deadlift high-pull
95 pound Overhead squatStill sucking at OH squat. Took my time to try and get these right.
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February 25, 2011 Workout
WOD: 5 rounds working up to max weight
(without removing hands from bar)
3 Dead Lifts
3 Cleans
3 Presses or JerksOptional workout for time:
Air Squats and Sit ups
50-40-30-20-10 -
February 24, 2011 Workout
WOD: for time
20 Back Squats (Rx 225)
30 Toes to Bar (Rx) or 60 straight leg sit ups(modified)
40 Box Jumps
50 Kettle Bell Swings (Rx 53) -
5K Imported Workout
Run 5K
Woohoo! PR! I haven't run since beginning to mid January, so this felt really good and I'm very pleased w/ my time! The wind was brutal this a.m., but I'm glad I didn't run in the afternoon when it will be worse! I'd like to thank my iPod shuffle for getting me through, and I also probably had some help from the clean eating. ;)
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5k Imported Workout
5k- run it
Post: 10x2 Bench Press
Sets of bench were done at 185, 195, and 205, depending on how the previously completed set felt
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February 17, 2011 Workout
WOD:
5k runPost WOD
Bench Press (10 sets of 2 reps; increase weight each set)