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WOD 12-9-05

Friday, 09 December 2005

True core strength through gymnastics skills.

Warm-Up:

15 Dive Bomber Push-ups

1:00 Front Plank

1:00 Side Plank , each side

15 Glute Bridge

15 Hip Abduction/adduction

Workout:

3 circuits, 1:00 rest between each circuit:

Hollow Rock x 5

L-Pull Up x 10

finish with:

Planche Progression x 2:00 (hold appropriate level of the progression for maximum time, repeat until you reach 2:00 total)

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Users' Comments

Display 14 of 14 comments

1. 12-09-2005 04:53

L-Pull ups ftw. I can do them better now!
I didnt get this done yesterday so im gonna do it later today or tomorrow.

leonn

2. 12-09-2005 07:20

That's what I need to ask for for Christmas, a doorframe pullup bar thing! Man that would be a lot easier than the things I MacGyver into pullup bars.

Will do this workout after I have my last class of the semester that ends at 1:40!

akh

3. 12-09-2005 13:16

Akh, get this one so that you don't have to drill holes in the door frame:

Ultimate Chinning Bar

gearsighted

4. 12-09-2005 16:43

I did this one before work today. Didn't have any probs. Didn't do L pullups cause I was a little sore from shoveling all the damn snow here. So just reg pullups. did ten each round. The planche still is hard as hell.

ando

5. 12-09-2005 16:55

Awesome. I shoveled snow and chopped ice for 9 hours today, and to top it off I screwed up my shoulder yesterday so it hurt the entire time. Luckily I finally have a doctors appointment for it on Monday!

So, for all that, this will have to be the first workout I've missed...gotta let my weak appendage recover a bit

gearsighted

6. 12-09-2005 17:26

love those dive bomber push ups, lol and I've gotten better at the L sit pull ups I did ten straight the first two sets, I think I stoped using my hip flexors Gear, I'll show you next we meet and you can critique. Skipd Hollow Rock on the acount I didn't know what the heck it was.

Exo

7. 12-09-2005 17:30

oh just realized you could click on the moves, nice pics gear, lol

Exo

8. 12-09-2005 19:49

Exo you old card :]
Done, word. For the planche progression I did :15, :15 of tuck planche. then 1:30 frog planche.

akh

9. 12-09-2005 20:22

not fun at all...luckily i have a girlfriend willing to massage my sore muscles...heh...

silentrushman1357

10. 12-09-2005 20:55

i just stole a jumprope from my work, MUAHAHA!

ando

11. 12-09-2005 22:43

I kept putting it off waiting to see if i was going to feel better but my arms are just still too sore from those burpees. I rocked some situps and the hallow backs instead. I need a massage or something.

Frosti

12. 12-09-2005 23:45

did the workout minus the l pullups because i didnt have access to a bar tonight. just worked out in my dorm room. also continued my stretching program.

Demon

13. 12-10-2005 01:30

Is it bad to do the work out at 3am??? was in chicago the whole and this is when i finally had some free time =)

Cloud

14. 12-10-2005 03:46

This work out kicked my ass! Lets just say the only thing I accomplished with any success was the warm up. The Hollow rocks, well, umm, all I was able to do was hold the form, (not rocking) to the count of 3, if I really pushed it. As for the L pull ups, I did my unassisted, jump and lower slowly, still working up to a regular pull up thing. I am getting better at the planche, I was able to hold the frog position for about :30 each. This work out basicly combined all of my major weaknesses. ugh!

pkemmie

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