Wednesday, December 3, 2008

Thursday 081204

In the interest of giving people options for workouts over the break (more on that to come), for today's WOD you have two options:

Option 1:
Run 400m
20 Air Squats
10 Pushups

4 rounds for time. Post total time to comments.

It's important that you realize that there is no scheduled rest here. If I want you to rest, I'll include it in the workout. You should do everything as fast as possible with no resting (if at all possible).

Option 2:
5-5-5-5-5 Back squat
5-5-5 Bench Press

Post weight to comments. Compare squats to 081202.

If you're just learning to lift or aren't comfortable with either of these lifts I recommend doing this workout instead. There will be plenty of time to do body weight exercises like option 1 over the break.

-Phys
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14 comments:

  1. AnonymousDecember 4, 2008 at 6:02 PM

    Back Squat 115-115-115
    Bench Press 105-115-115
    Deadlift 90kg-90kg-90kg (really this time the first time was actually 80kg)

    ReplyDelete
  2. i.entzDecember 4, 2008 at 6:38 PM

    bench press: 3x5 @ 115
    back squat: 5X5 @ 135
    + 100 situps/crunches

    ReplyDelete
  3. ArturDecember 4, 2008 at 7:24 PM

    WOD-1 with Justin. 10:50

    ReplyDelete
  4. AnonymousDecember 4, 2008 at 9:14 PM

    WOD-1 10:50

    3x8 Pull-ups
    3x8 Supine Row
    4x8 Seated Row 110 lbs
    4x8 Cable pulldown 110 lbs
    3x8 Barbell curl 65 lbs
    3x8 Preacher Curl 35 lbs
    3x8 Two arm cable curl 30 lbs/arm

    3x20 Hanging leg raises
    3x25 Decline situps
    3x25 Flutter kicks

    ReplyDelete
  5. AnonymousDecember 5, 2008 at 5:05 AM

    2 x 10 Bench Press @ 115lbs
    2 x 20 Barbell Curl @ 20lbs/arm
    2 x 20 Leg Lifts
    1 x 10 Leg Press @ 140lbs
    3 x 25 Pushups
    2 x 50 Crunches

    ReplyDelete
  6. AnonymousDecember 5, 2008 at 2:59 PM

    Back Squat: 5-5-5-5-5 @ 85lbs
    Bench Press: 5-5-5-5-4 (couldn't finish the last one) @ 85lbs

    ~Jacob S.

    ReplyDelete
  7. KesDecember 6, 2008 at 4:43 AM

    Did workout today (Friday) because no time yesterday:

    Back Squat: 125-135-145-150-155
    Jump Squat: 3x20 55-65-75
    Bench Press (didn't have spot so I did this with dumbbells): 80-80-80-80-80 (40 per hand)
    3x5 pullups
    2x20 pushups

    ReplyDelete
  8. AnonymousDecember 6, 2008 at 4:26 PM

    Saturday
    Back Squat: 120-120-120
    Press: 70-70-75
    Learning Power Clean: 40kg

    ReplyDelete
  9. AnonymousDecember 6, 2008 at 9:14 PM

    Saturday

    Leg Press 12, 10, 8, 8 315 lbs
    Lying Machine Squat 12, 10, 8, 8 260 lbs
    Leg Extension 10, 10, 10, 10 200 lbs
    Standing Leg Curls 12, 10, 8, 8 40 lbs
    Standing Calf Raise 3x20 220 lbs
    Shoulder press w/ dumbbells 12,10,8,8 45lbs/arm
    Lateral Raise 12,10,8,8 20lbs/arm

    Hanging leg raises 3x20
    Crunches 3x25
    Flutter kicks 3x25

    ReplyDelete
  10. AnonymousDecember 8, 2008 at 3:02 AM

    Sunday

    2 mile jog
    3x20 hanging leg raises
    3x25 decline crunches
    3 mile jog

    ReplyDelete
  11. David KohDecember 11, 2008 at 5:34 PM

    Did workout on Thursday Dec. 4, but forgot to post because I was busy.

    WOD-2
    Back Squat 5x5 155lbs
    Bench Press 5x3 90lbs

    ReplyDelete
  12. AnonymousJanuary 5, 2009 at 4:02 AM

    Monday

    4 rounds of navy seals

    ReplyDelete
  13. AnonymousJanuary 5, 2009 at 4:03 AM

    Thursday

    3 mile jog (would have gone further but I rolled my ankle pretty hard)

    ReplyDelete
  14. AnonymousJanuary 5, 2009 at 4:03 AM

    Sunday

    4 mile jog

    100 push-ups for time - 4:44

    ReplyDelete

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