Garage Gym 702

As promised here is your Sunday/Monday Bodyweight WOD. I would suggest that Sunday is always going to be your best bet on doing this so you have a full day of rest before coming back in and hitting the barbell……

WOD:

800 meter Run

50 -40-30-20-10

squats and situps

25-20-15-10-5

pushups

800 m run

an example round

800m run

50 squats

50 situps

25 pushups

40 squats

40 situps

20 pushups

etc……

after you are done with all you squats, situps and pushup

finish with an 800 m run

post comment to comments:

A few people asked me to post the WOD from Saturdays KB class:

here ya go folks.

Workout Instructions:
A1: 1-Hand Swing (Left) – 2 x 30 sec
A2: Figure 8 to Hold – 2 x 60 sec
A3: 1-Hand Swing (Right) – 2 x 30 sec
B1: Burpee – 2 x 30 sec
B2: KB Deadlift – 2 x 60 sec
B3: Burpee – 2 x 30 sec
C1: Push Up – 2 x 30 sec
C2: Alternating lunge – 2 x 60 sec
C3: Push Up – 2 x 30 sec
D1: KB Thruster – 2 x 30 sec
D2: Around the Body – 2 x 60 sec
D3: KB Thruster – 2 x 30 sec
E1: Mountain Climber – 2 x 30 sec
E2: KB Overhead Squat (Left) – 2 x 30 sec
E3: Mountain Climber – 2 x 30 sec
E4: KB Overhead Squat (Right) – 2 x 30 sec

WOD:
Push Press 5 x 5 x 5 x 3 x 3 x3
~then~
3-5 sets of 5-10 reps each leg
Anterior reach

~then~

5 x 100 meter sprints

its not always easy to come up with clever headings for the web page. ……

WOD:
4 rounds
Rowing
pushups
overhead alternating lunges
sledgehammer strikes
single leg knee to chest plank hold

stay at each station for 45 seconds and rest for 15 seconds while switching to the next station. Rotate sides for the sledgehammer strikes on every round. Have fun!

‘Jeremy’
21-15-9

Overhead Squats
Burpees

In light of recent unfathomable events that have taken place, we pull a WOD from Crossfit archives. This WOD is named Jeremy in memory of a young boy who lost his life suddenly and tragically in July of 2006. What happened was an accident, what happened at Penn State was no accident. We are to hold our children dear, love them and protect them. With this WOD, remember Jeremy and the children who are victims and are too scared to cry out. When you do this WOD, celebrate our kids and remember,…leave NOTHING in the tank!

4 rounds:

250m row
15 box jumps
30 seconds Rope work alternating squat waves

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Tabata (16 minutes…20 seconds of work, 10 seconds of rest)

Row
Plank
Wall Ball
Flutter-Kick

Please DO NOT go above 6 in resistance on the rower unless you have a deep desire to destroy your back. If you wish to make it more challenging, then by all means, throw on a weight vest. ENJOY!!!