Category Archives: Gymnastics

WOD 20141025

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Kettlebell Swings
5 x 10 x 20 Kg

Kettlebell One Hand Swings
5 x 10 x 20 Kg (Each hand)

Turkish Get-Ups
5 x 1 x 20 Kg

10 Min EMOM
3 x Chest to Bar Pull-ups

Ring Support
10 x 20 s hold (40 s rest)

10 Min EMOM
3 x Ring Dips

WOD20140906

Murph
For time. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Time: 1:01:36. Next time sub 60 minutes. 😀

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WOD 20140830

Finally, the rest is over and recovery can begin. This morning the hip felt mainly ok; no pain while dressing up, walking felt ok. The only problem that remained after 1 hour of walking the dog was that the back felt tired, still.

So I went and made a small workout for myself.

10 minutes warmup with squats, bend-overs, hindu-pushups and wrestler’s bridge and I was ready to do the following.

Core:

30 Knee hugs
20 Superman
1 minute Plank
20 V-ups
1 minute side plank (each side)
20 Leg Raise & Butt lift
15 Straight Legged Hip Swings (each side)
30 s Isometric Backhold
30 Chinnies
30 Toe Touch Crunch
20 Alternating Superman from Pushup Prone
30 Side Crunches (each side)
50 Russian Twists
50 Leg Raise with 20 Kg Kettlebell holden up with hands
15 Front Rolling Bridge
15 Back Rolling Bridge
1 Minute Wrestler’s Bridge

WOD

9 min EMOM

30 s Handstand Hold

10 Push -ups

WOD 20140823

WOD 20140823Strength

Back Squat 10 x 3
82,5 Kg
Good Morning 10 x 3
50 Kg
Push Press 10 x 3
50 Kg

Conditioning
10 rounds for time:
140 lbs / 65 Kg Prowler push 15 m
10 x Kettlebell Swing (24 kg KB)
140 lbs / 65 Kg Prowler push 15 m

10 x Burpees

Time : 34:30

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WOD 20140512

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Deadlift 10×3 set ”heavy” not max
4 x 3 x 120 Kg
6 x 3 x 100 Kg

wod: Timecap 15min

21-15-12-9-6-3
Box Pushup

Frontsquat 50 Kg

Bar facing Burpees

6 Front Squats + 2 Burpees

WOD 20140423

10 min EMOM
5 pike push-ups legs on the box
2-3 min rest
10 min EMOM
4 pull-ups

7 Rounds for time:
Row 200m
10 – Push Press 2×16 Kg Kettlebell
15 – Step Ups (2×16 Kg Kettlebell) on a 20″ box

Time: 24:06
Last time (20131213) with 30 Kg barbell: 17:49.
It seems that either it is easier to do push press & step ups with barbell than with two separate kettlebells or I’m still recovering from Monday’s  long walk and last Saturday’s heavy deadlifts (21+15+9 x 100 Kg IS heavy).  Most likely it is both. Tomorrow is most definitely a rest day for me.