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Posts tagged ‘push-ups’

Push-Up Fran, Thursday, 05/10/12, W7

Skill/Strength:
Press: Max Effort, 2-3 sets of light weight to warm-up, 3-5 sets of 2-1 reps, progress to your 1 rep max.

WOD:
21, 15, and 9 reps for time of:
Thrusters, 95/65
Push-Ups

Scale as Necessary. Post time to Beyond the Whiteboard.

Tabata, Tuesday, 05/01/12, W7

WOD:
Tabata

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pull-ups, the second 8 are sit-ups, the third 8 intervals are push-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Score is the lowest number of reps completed for each exercise. Post score to Beyond the Whiteboard.

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“Kaye”, Tuesday, 04-10-12

Warmup:
Jumprope
Shoulder Mobility: Arm Circles, Arm Swings, Push-ups (wide, normal, narrow, planche), Pull-ups (wide, normal, narrow), Planks to Side Planks, Seal Walk (Plank, 1.5 pound plate under feet, walk with hands)
Hip Mobility: Leg Swings, Squats, Side Lunges, Perfect Stretch, Over the Fence/Under the Fence

Skill/Strength:
Bench Press, Max Effort, 2-3 sets of light weight to warm-up, 3-5 sets of 2 reps, progress to your 1 or 2 rep max.

WOD:
“Kaye”. For time:
400 meter Run
50 Squats
40 Sit-ups
30 Double Unders
20 Push-Ups
30 Double Unders
40 Sit-Ups
50 Squats
400 meter Run

Scale as necessary. Post time to Beyond the Whiteboard.

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PR-24, Friday, 03-23-12

Three rounds for reps of:

1 minute Baton Strikes
1 minute Squats
1 minute Push-ups
1 minute Rest

Post total reps to Beyond the Whiteboard.

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Push-ups, Russian Kettlebell Swing, Wednesday, 03-21-12

As Many Rounds As Possible in eight minutes of:

15 Push-Ups, hand-release
12 Russian Kettlebell Swing, 1.5/1

Post rounds to Beyond the Whiteboard.

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Tabata, Saturday, 03-10-12

Tabata

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pull-ups, the second 8 are sit-ups, the third 8 intervals are push-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Score is the lowest number of reps completed for each exercise. Post score to Beyond the Whiteboard.

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“The Bob”, Tuesday, 02-28-12

Five rounds for time of:

5 Pull-ups
10 Box Jumps
15 Four Count Burpees
20 Hand-release Push-ups
25 Walking Planks

Post time to Beyond the Whiteboard.

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“Cindy”, Wednesday, 12-14-11

“Cindy”

As Many Rounds As Possible (AMRAP) in 20 minutes of:

5 Pull-ups
10 Push-ups
15 Squats

Post number of rounds to Beyond the Whiteboard.

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