This WOD is for building back strength. For best results do the movements slowly and make sure that your back muscles being engaged at all times. Your chest should always be off the floor and you should squeeze your shoulder blades together for all movements with the exception being superman since you will need toContinue reading “WOD: Back Strength”
Author Archives: Shen-Li
WOD: Count Down
This workout is similar to the Annie workout where there is a rep countdown. High Complete the following exercises in counting down sets with these reps – 20-18-16-14-12-10-8-6-4-2 Jumping Lunges Explosive Press-ups V-sit-ups Jumping Squats Medium 16-14-12-10-8-6-4-2 Jumping Lunges Press-ups Sit-ups Jumping Squats Light 12-10-8-6-4-2 Lunges Knees Press-ups Sit-ups Squats Progress 7/4/20 – This isContinue reading “WOD: Count Down”
WOD: EMOM
EMOM is an acronym for Every Minute On the Minute. High 4 rounds of the following with 50 seconds on; 10 seconds rest. Burpees (Spartan style) Plank jacks Half sit-through (the link shows a full sit-through) Plank up-down (from elbows to push up position) Butt kicks High knees Explosive jumping squats Medium 3 rounds ofContinue reading “WOD: EMOM”
WOD: Pull-Up Training
Now that I can finally do a push-up – a real one on my feet – it’s time to work on another goal of mine – the pull-up. Currently, I am still using a resistance band to help me practice them but I’d like to be able to do a proper pull-up without assistance. TheContinue reading “WOD: Pull-Up Training”
WOD: Cindy
Cindy is an AMRAP (as many reps as possible) for 20 minutes repeating the following sets: 5 Pull-ups 10 Press-ups 15 Squats If you don’t have a pull-up bar, do 10 Back extensions instead. High – AMRAP for 20 minutes Medium – AMRAP for 15 minutes Low – AMRAP for 12 minutes Progress I haven’tContinue reading “WOD: Cindy”
WOD: AMRAP 2
High 20 minutes of (in this order – double leg and arm movements in sequence are designed to generate more burn): 20 Tuck jumps 20 Squat hops front and back 10 Elevated pike push-ups; or 3 Wall walks 10 Elevated triceps dips (use a chair to keep your feet up) Finish with a 1 minuteContinue reading “WOD: AMRAP 2”
WOD: 10 to 1
For the 10-1 WOD, we complete the movements starting with 10 reps each, followed by 9 reps, then 8 reps, all the way down to 1 rep each. High 10-1: Explosive Press-ups Jumping Air squats – jumping jacks V-ups Burpees Sprinting Lunges (jumping) – mountain climbers Medium 8-1: Press-ups Air squats Sit-ups Burpees Lunges IfContinue reading “WOD: 10 to 1”
WOD: Cardio
For this cardio WOD, we had to complete three rounds of the following: High 21 Explosive squat jumps 2 Minutes high knees skipping (with a jump rope or shadow skipping) Medium 21 Tuck jumps 2 Minutes low knees skipping (with a jump rope or shadow skipping) Light 15 Squats 1 to 1.5 Minutes skipping (withContinue reading “WOD: Cardio”
WOD: Core
4 Rounds of the following workouts: High 45 seconds each movement: Up and down plank Plank Jump-ins Side planks both side (25 seconds each side) Mountain climbers – knees to opposite elbow Double leg lift Russian twist Medium 30 sec for each movement: Up and down plank Plank Jump-ins Side planks both side (20 secondsContinue reading “WOD: Core”
WOD: Annie
The Annie WOD comprises of two movements: Press-ups Squats To be done according to the following sets: High 50-40-30-20-10 So 50 press-ups, 50 squats, 40 press-ups, 40 squats, 30 press-ups, 30 squats, 20 press-ups, 20 squats, 10 press-ups, 10 squats. Medium 30-20-10 Light 20-10 Progress 8/4/20 – Since I can now complete one full push-upContinue reading “WOD: Annie”
