STRENGTH / SKILL
1A. Back Squat 3/80%, 2/90%, 1/95% / 45sec rest
then
1B. Wt Chin Ups 3, 2, 1 / 45sec rest
then
1C. Shoulder Press 3/85%, 2/90%, 1/95% / rest 2min
WORKOUT
2012 REGIONAL WOD #4
For time:
135 pound Back squat, 50 reps
40 Pull-ups
135 pound Shoulder-to-overhead, 30 reps
85 pound Front squat, 50 reps
40 Pull-ups
85 pound Shoulder-to-overhead, 30 reps
65 pound Overhead squat, 50 reps
40 Pull-ups
65 pound Shoulder-to-overhead, 30 reps
*this is very heavy, so modify weight as needed.
variation for people at home:
50 goblet squats - hold something heavy
40 pushups
30 pushpress - press something heavy overhead
50 goblet squat
30 pushpresss
40 pushups
50 goblet squats
40 pushups
30 pushpress
Palmer
ReplyDelete'the Wittman Workout'
7 Rounds of:
15 KB Swings (53/35)(26lb)
15 Power Cleans (95/65)(65lb)
15 Box Jumps (24/20)(24")
Finished 7 rounds in 27:02
B.Brown- Blacksheep At Home Variation
ReplyDeleteTime: 18:22
50 Goblet Squats/ 50 Body Squats
30 Push Presses/ 30 Dips
p90x Ab/core Workout: 20 Minutes
WARM UP
ReplyDeleteDynamic work/building up to sprints
WORKOUT
5 Rounds:
400 Meter Run
1 Minute Shoulder Press (#85)
2 Minute Rest
1. 6 Reps 4:15
2. 5 Reps 8:40
3. 5 Reps 13:15
4. 5 Reps 18:50
5. 6 Reps 20:20
2:15
Delete6:40
11:15
16:50
Started in the second group minus two minutes except last one was right! Sorry about it
Kaleigh:
ReplyDeletePVC Warmup
Dead lift for technique
Dead lift to high pull for technique
Over head squat for technique
21-15-9
Dead lift 135 pounds
V-ups
Burpees