Tag Archives: training

WOD #6

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Pullup – is usually considered as palms being pronated ( this means that the palms are facing away from your face as you grab the bar.

Chinup – is usually considered as palms being supinated ( this means that the palms are facing your face as you grab the bar.

Try this workout:
10 pullups widegrip
10 chinups widegrip
10 pullups closegrip
10 chinups closegrip

6 Heavy – Good Morning Bends with a barbell.

Do that for 3-4 rounds as fast as you can.

Finish with a some ab exercises.
50 double knee tucks
50 weighted crunches
25 barbell rollouts
50 mountain climbers with rotation
50 weighted russian twists
75 bicycles

WOD – Squats and Kicks

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We wanted to test our endurance and strength. We also wanted to see how hard it was to do this mini WOD.

So here it is:

160 lbs Total –  ( 45lbs + 10 lbs + 2.5 lbs weights on each side of Olympic Bar)

The exercise:
For squats, place barbell behind head.
Keep the kick speed up.
This is a continuous exercise all the way to the end.

5 squats
5 kicks each leg on pads
10 squats
10 kicks each leg on pads
15 squats
15 kicks each leg on pads
20 squats
20 kicks each leg on pads

Finished. Try this mini WOD out, and this should be a good test to see where you stand with your endurance training and mental toughness.