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-
A couple of girls Workout
"mini-Lynne"
3 rounds (not for time):
-max rep bench (BW)
-max rep pullups"Annie"
50-40-30-20-10:
-Double Unders
-Sit-upsmini-Lynne (155#): 13/11, 8/9, 7/7
burpee Annie: 14:56I used 155 and did dead-hang pullups.
For Annie, I didn't want to push my achilles issue, so I subbed 1 burpee for every 2 double-unders.BW 159
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3 rds: AMRAP 5 Min of 15 WB's, 15 BJ's, 15 Single-arm Russian KB Swings, 2 min rest Workout
WOD - Three rounds of: AMRAP 5 min.
15 Wallballs (20/14)
15 Box Jumps (24"/20")
15 Single-arm Russian Kettlebell swings (35/25)
- Two minute "walking" rest between rounds (the kind where you don't get to sit, lay or fall down).
Score is total reps. My legs were still thrashed from Monday.
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3/24/11-Modified Workout
50m bear crawl
50m broad jump
30 abmats
15 wall balls (MBC subbed for wrist injury) -
A Chipper Workout
WOD:
For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-upsI got thru 10 reps of HSPU's in about 14.5 minutes...then cratered. Couldn't finish the last 8-10 HSPU's without head mat.
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Mini-Lynne Workout
3 rds
Max reps bench press (Rx - bodyweight)
Max reps pull-upsI did 65# on bench and kipping pull ups:
10/6
9/7
8/5BW - 108
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Modified Annie Workout
Actual WOD on the board was Annie, but I jump rope was hurting my ankle/shin pretty bad, so we modified the WOD. Instead I did the following:
10 cal on the C2 (rower)
50 sit-ups
10 cal on the C2
40 sit-ups
10 cal on the C2
30 sit-ups
10 cal on the C2
20 sit-ups
10 cal on the C2
10 sit-ups -
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Skill Work/Strenth - Snatch Workout
Worked on my form and seeing what kind of weight I could cleanly get overhead. Managed 55# which I was pretty pleased with! I think that's a PR...I'm going to mark it as one at least! :)
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