Sunday, December 12, 2010

Finals Week/Winter Break WODs

Hey guys, we won't be having training this week due to finals. Study hard, ace your finals, and have an amazing Winter Break! Enjoy the time off, but try to stay active, don't let all of your hard-earned progress go to waste just because you're not going to classes for two weeks.

To help you stay active over the break, here are some WODs that require no equipment, and can be done anywhere! There are also some more WODs at the end that require some basic equipment such as a pullup bar, dumbells, or jump rope. If you don't have a timer, don't worry about it, just do it as fast as you can! Do a workout every other day or so

100 Burpees for time.
                                                   


3 rds for time of:
50 Squats
400m Run
                                                  
For time:
100 Pushups
100 Situps
100 Squats
                                                  


AMRAP in 10 min of:
10 Broad Jumps
Run 100m
                                                  


3 rounds for time of:
25 Situps
25 Squats
25 Pushups
25 Lunges
                                                 

AMRAP in 10 min of:
5 Pullups
10 Pushups
15 Squats
                                                


With dumbells you think you could do about 30 cleans (ground to shoulder) straight with...

21-15-9 reps for time of:
DB Clean and Jerks (ground to overhead)
Burpees
                                               


100 Man-Makers* for time w/ light weight (10-20lb DBs)

*How to do a Man-Maker
                                               


"Annie"
50-40-30-20-10 reps of:
Double-Unders*
Situps

*(If you can't do double-unders, do 150-120-90-60-30 singles with a jump rope instead, leaving situps as is.)

Don't be afraid to modify these workouts, or make up your own! Just get to it!

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