BeastMaker09; The WOD files
January 14, 2010 by OCstrength
Filed under Fitness
Good morning folky folks! It’s time to get in the mood for doin’ WORK again.
The WOD Files will be various workouts (all having YouTube clips) that we did last year. All things considered, it was a good year and we all have plenty to be grateful for. Lets have a ‘killlit’ 2010 or if you prefer, a Beastly 1-0.
GYM ON THE GO
Anyhow, on with the show. Here is the workout in words first, followed by a more ‘rugged’ stone version of the workout as well. Benzilla is a true soldier and makes no excuses.
1 minute stations for 3 rounds.
Rest 1 minute after each round.
-Wall Ball; can also be a medicine ball squat to jumping press straight up into the air if a wall is not available. This can be done with stones (obviously in a big open area) by doing a squat to a stone throw (Incline press for distance) as far as possible.
-Box Jumps; this can also be substituted for tuck jumps or plyo (jumping) lunges. For the stone workout, use a park table to do box jumps, or just jump over the stone(s), both forward, and lateral. This exercise is pretty universal…
-Kettlebell plie squat / or Sumo deadlift highpulls; This can be altered for ROM, and equipment issues as well. For your stone workout, just do good ol’ fashion stone loading. Choose something moderate enough to do reps with if possible.
-Push press; You may not be able to bounce a sharp pointy stone into your chest over and over, but you should be able to replicate the movement for the most part…
-50 yard sprint/run; Running in the sand is even better.
Here’s the video.. Killlit!
Stay tuned for more insanity coming soon!
-Mike.
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