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WOD Monday 8-14-06

Sunday, 13 August 2006

"It's not enough that we do our best; sometimes we have to do what's required."--Sir Winston Churchill"

APK Warmup

Workout- Perform each set of the following at 100% intensity, moving from one group to the next with as little rest as possible. At the end of the circtuit, rest 2:00 and repeat 2 more times for a total of 3 circuits:

Circuit 1-

1:00 Front Plank

20 Dive Bombers

1:00 Handstand

Circuit 2-

:30 L-Sit

20 Lunge + Twist- 10 each side

:45 Side Plank - Each Side

Circuit 3-

20 Russian Twist- 10 each side

20 Pullups

20 Back Extensions

Rest 2:00 and repeat x 2 . Post results, total rest and substitutions to comments. Compare to 6-13-06

Users' Comments

Display 9 of 9 comments

1. 08-14-2006 04:09

No intentional rest in between groups, just wasted time getting in positions. Forgot to take 2:00 between circuits. (Did all 3 circuits then repeated.)

(Exercise: 1st circuit - 2nd circuit)

Front Plank: 30s - 10s
Dive Bombers: 7 - musc. failure
Handstand: 20s - musc. failure

L-tuck: 25s - 15s
Lunge + Twist: 10/10 - 10/10
Side Plank: 15/30 - 20/13

Russian Twist: 10/10 - 10/10
Pullups: no equipment available today
Back Extensions: 18 - 10

grrlreloaded

2. 08-14-2006 09:32

i worked out all weekend so I only did 4 sets up chin ups today.

21-11-9-7

ando

3. 08-14-2006 17:12

I was helping at soccer tryouts and ended up doing all the exercises there for running and stretching.

leonn

4. 08-14-2006 17:28

Did the O-Lifting workout from mikesgym.org as a semi-light day. Back Squats, Clean Pulls, Push Press, Pull-ups. Heavy and low-volume.

Fun times. :D

gearsighted

5. 08-14-2006 17:51

another monday gym session rocked out, shower time

frosti

6. 08-14-2006 17:56

I don't really understand the circuits part.
So I tried doing all three sets.
with 2:00 rest between.
Could only complete 1 round.

Front Plank: 1:00
Dive Bombers: 10
Handstand: 1:00

L-tuck: 15s
Lunge + Twist: 10/10
Side Plank: :45/:45

Russian Twist: 10/10
Pullups: 14
Back Extensions: 20

carpetvermin1

7. 08-14-2006 18:43

Did some light training outside today, aside from that did 8 minute abs with Kelly

Otherwise it was mostly a recoup day from Sunday's brutalness!

w00ties!

akh

8. 08-14-2006 18:45

rest day

demon

9. 08-17-2006 10:32

Did this on Thursday Aug 17 after the Tuesday and Wednesday workout. Damn, I'm beat!

Left knee still not happy, but it felt good enough to do the lunges.

Warmup, 3 rounds of:
5 tuck Pullups (PUs are really tired today!)
15 pushups
15 situps
15 back extensions
14 Sampsons (7/side)

Workout splits:
Circuit 1: 5:40, 6:10, 6:32
Circuit 2: 3:55, 4:08, 6:20
Circuit 3: 5:07, 4:08, 6:02
Total time: 50:02

Notes:
DBs, lunges, russian twists, back extensions are the only things I didn't need to rest in the middle of the set.
L-Sits done hanging from bar. 1st time 5s lsit, 10s tuck, 15s rest, 5s lsit, 10s tuck. The rest were tucks, usually about 15s per attempt and 15s rest in between.
Left side plank weaker than right. 1st 2 rounds of side planks done with upper leg in air for first 30s.
Pullups really tired today. On each round, did 10 strict, the the rest jump lower downs with best form possible.
Got stung by a bee during the 3rd round of side planks. Lost a minute or two to jumping around and fishing the stinger out.

soar

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