Tuesday 010306

Tuesday 010306

200 sit-ups no matter how long it takes. Make them nice!
Stretch thoroughly. Used as a rest to slow down pace and come in to the next phase relatively fresh.
Do 50 dips, with or without assistance. This is a 50RM set, i.e., ideally, 51 should be impossible.
Immediately, run for ten minutes on a “windsprint” bike or a stairclimber at max level.
Rest as needed.
Do 35 dips, with or without assistance. This is a 35RM set, i.e., ideally, 36 should be impossible.
Immediately, run for five minutes on a “windsprint” bike or a stairclimber at max level.
Rest as needed.
Do 20 dips, with or without assistance. This is a 20RM set, i.e., ideally, 20 should be impossible.
Immediately, run for five minutes on a “windsprint” bike or a stairclimber at max level.
200 sit-ups no matter how long it takes. Again, make them nice!

Note: Do as many of the dips as you can without assistance on failure jump to Gravitron
(or like) and complete set with minimal assistance. We are exhausting the pushing function
partially with an eye to making the arm supporting contribution on the bike or stairlcimber
very tough

Wod Type: Main Site Daily WODs

Movements: Air Biking/Assault Biking Dip/Ring Dip/Tricep Dip Sit-Up

Air Biking/Assault Biking Wods Dip/Ring Dip/Tricep Dip Wods Sit-Up Wods

Competitions:

Source: www.crossfit.com

Similar Wods

Thursday 010503

Bike hard for ten minutes. (Record distance)
Rest three minutes
One set of pull-ups followed immediately by bench press at body weight.
Rest one minute
Second set of pull-ups followed immediately by bench press at body weight.
Rest one minute
Third set of pull-ups followed immediately by bench press at body weight.
Rest two minutes
"Wall Ball" drill for two minutes, attempt 50 throws
Rest only as long as it takes to complete 50 sit-ups, slow and controlled.
Back extension/glute-ham raise 15 reps followed immediately by
50 sit-ups
Without rest, repeat back ext./glute-ham raise and sit-ups.

This is a hard workout. Try to complete it in less than 40 minutes

Thursday 010308

Today we are employing a drill the CrossFit crew calls the “wall-ball.” The wall-ball drill is
a deep front squat followed through with a push-press and overhead throw. The ball, a
20 lb Dynamax medicine ball should make contact with the wall at about two feet over your
reach and rebound to your hands where you immediately bring the ball back to your chest
and squat to absorb the impact. The movements up and down are mechanically identical.
Stand about 18 inches away from the wall. The idea is to be in constant motion either on
the way up or catching and lowering. The major faults here are either to not squat to
parallel and to let the ball contact with a thud rather than gently absorbing the impact with
the arms and legs.

Run 800 meters.
Stretch for ten minutes.

Wall-ball for 50 throws within 2 minutes.
Immediately do as many pull-ups as possible in five minutes.
Rest 5 minutes.
Wall-ball for 50 throws within 2 minutes.
Immediately do as many pull-ups as possible in five minutes.
Rest 5 minutes.
Wall-ball for 50 throws within 2 minutes.
Immediately do as many pull-ups as possible in five minutes.
Rest 5 minutes.
Run 800 meters.

Stretch for ten minutes.

Monday 010305

Today we are going to run and deadlift.
This was reported to be a pernicious combination last week,
so here it is again! (Just for you, Garth)

Run 200 meters, then immediately
Deadlift 10 RM load (a load you can lift ten times but not eleven) 10X
Rest as needed

Run 400 meters, then immediately
Deadlift 5 RM load 5X
Rest as needed

Run 600 meters, then immediately
Deadlift 3 RM load 3X
Rest as needed

Run 800 meters, then immediately
Deadlift 1RM load 1X
Done
These are max efforts at each lift. The runs are all-out, no whimping out!
The entire workout must be completed within an hour. No exceptions.

Wednesday 010221

Row 500 meters
Rest as needed
Deadlift max at 15 reps, immediately on last rep, come up and...
Max set of pull-ups.
Rest as needed.
Repeat deadlift set again, come up immediately on last rep and...
Max set of pull-ups.
Rest as needed.
Repeat deadlift set again, come up immediately on last rep and...
Max set of pull-ups
Rest as needed.
Row 500 meters

Tuesday 010306

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