Wednesday 28 Feb 2007: ALT PULL-PU OTM
ALTERNATE PULL-UPS AND PUSH-UPS
ON THE MINUTE
Perform a set of pull-ups or push-ups at the top of every minute for twenty minutes. Perform pull-ups on the odd numbered minutes (1,3,5,7,9,11,13,15,17,19) and push-ups on the even numbered minutes (2,4,6,8,10,12,14,16,18,20). You will perform ten sets of each exercise. The alternating pattern will allow you to do more reps and/or more challenging reps in each set than you could do in superset fashion.
Advanced:
- Pull-ups or Chin-ups
- Push-ups, Dips, Handstand PU, or other challenging variation
Intermediate:
- Partial, Assisted, and/or Jumping Pull-ups
- Push-ups (go to your knees if necessary)
Basic:
- Bodyrows
- Knee Push-ups
Post results to Comments.
3 comments:
pull ups = 31 and 1 negative
push ups = 85
Chinups and elevated-feet pushups (45 degrees or so)...
Chins: 40
Pushups: 98
Blogger's server isn't letting us log in. In case we can't get the WOD for Thursday posted tonight, it will be:
SPRINT 8
The sprints are progressive. The first sprint begins at a jog and climaxes at 50% of maximum effort; the second sprint goes from 40% at the beginning to 60% at the climax; the third sprint goes from 50-70%; the fourth sprint from 60-80%; the fifth sprint from 70-90%; the sixth sprint reaches 95% of maximum effort; the seventh and eighth sprints are run at 95-100% effort.
Advanced:
Run 5 minutes
Repeat eight times:
Sprint 15 seconds
Recover 1 minute
Run 5 minutes
Intermediate:
Run-walk 5 minutes
Repeat six-eight times:
Sprint 15 seconds
Recover 60-85 seconds
Run-walk 5 minutes
Basic:
Powerwalk 5 minutes
Repeat four-six times:
Sprint 15 seconds
Recover 85-120 seconds
Powerwalk 5 minutes
Joel
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