Last WOD for 2011!

Option A: Five rounds for maximum unbroken reps of Double-unders.  Rest 1:00 between efforts.

Option B: Five one minute rounds for maximum reps of Double-unders.  Rest 1:00 between efforts.

Tabata Hollow Rocks

The Tabata protocol call for 20 seconds of work followed by 10 seconds of rest. Perform as many hollow rocks as possible in each 20 second round of work. Continue with the protocol until you have completed 150 reps.

Post number of intervals required to complete the reps to comments.

Five rounds of:
Broad Jump 50m
Rest 2 minutes between rounds.

The Broad Jump must be a two foot take off and a two foot landing. No shuffle steps! Count your reps in the first round and try to match this effort in the subsequent rounds. Each time you miss your target accumulate a penalty of 50m Walking Lunge. Pay your penalties at the end.

Post penalties to comments.

Perform as many rounds as possible in 20 minutes of:
30 seconds Chin Over Bar
45 seconds Front Support (top of push-ups pos.)
60 seconds Squat Bottom Hold

For the chin over bar, try to find a rail or beam or a park with a pull-up bar and hold your chin over the bar for the prescribed time. Scale by using a lower bar in the supine position. For the front support, maintain a straight line between the shoulders and heels. If you break this position – stop accumulating time. For the squat bottom hold, you must be flat footed with your hip crease below the top of your knee cap and must maintain your hands higher than your shoulders.

All of the times are accumulative, which means you stop counting seconds if you break the position.

Post rounds to comments.

With a continuously running clock, perform 1 Burpee and run for the remainder of that minute.  At the start of the next minute, perform 2 Burpees and continue running.  On the third minute perform 3 Burpees and run etc.  Continue with the format until you can no longer perform the required number of Burpees within the minute.  Your score is the distance covered.   Try to find a track or oval to run on so that you don’t end up miles from home.

Post distance to comments.

140kg Lunges!

5 x Max effort L-Sit.  Rest between efforts.  (find a pair of chairs or something similar to do your L-sit between.  Be creative.  A bent knee is a good way to scale the movement.

then…

Three rounds for max. reps of:
1 minute Plyo Push-ups
Rest 1 minute
1 minute Sit-ups
Rest 1 minute
1 minute Box Jumps 24″ (20″)
Rest 1 minute

For the Plyo Push-ups, extend the arms violently so that the hands come off the ground once the arms have extended.
For the Box Jumps, try to find a bench or step approximately the right height, otherwise perform tuck jumps as a substitute.

Post best L-sit effort and total reps to comments.

For time:
Eat your body weight in meat!

Have a great Christmas day everyone!

Due to bad weather – training will be at the gym today.

Point Cartwright WOD today.  Please meet at the car park at the top of the hill at 7.00am if the weather is good.  If the weather is bad the WOD will be held at the gym.  If in doubt, ring Chris on 0422 704 086 (after 6.00am please).

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Deadlift 5×1

then…

5 x 7 reps Box Jumps
You have five sets to establish a 7 rep max touch and go for the Box Jump. Start at a height that you can perform touch and go reps and aim to increment the height on each set. Rest between sets.

Row 500m (all out effort)

3 x 10 GHD Sit-ups (rest between sets)

Post Deadlift Load, Box Jump Height and Row time to comments.

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Pull-ups, Push-ups, Sit-ups and Squats

Choose one of the following Girls:
Angie
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Cindy
Perform as many rounds as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

Barbara
Five rounds for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest 3 minutes between rounds.

Post choice of girl and result to comments.

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