Here are the first three days:
WOD 1
Row: Warm up for 5min, gradually picking up the pace until comfortable conversation is difficult.
then
TABATA:
row
squat
push up
sit up
plank
(rest 4 min)
then
1-6x3 of-
pull up
+
dip
(assisted as necessary)
(rest 5 min)
then-
5x man-maker clean and jerk burpees
30 sec plank
(3 rounds)
The Big Hurt blasted through this in 43 min!
day 2-
Warm up 5 min row
then Row: 10 sec 'sprints' every 30 sec for 5 min
then-
50 pull-ups for time
(every time you have to stop you must do 10 sit-ups and 15 squats)
day 3-
5 burpees every min on the min for 10min
then-
10-1
Back squat @135
pushup
leg raises
step ups (each leg)
the 300sec of planks
(break up as needed)
Not the best starting WODs for people with no foundation, however these guys are holding down with the furry!
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1 comment:
The fury or the furry? That's one way to forge new firebreathers in the flames of chaos, but over here at HQ we advise breaking 'em in with something a bit more gentle, kind, and loving so that the trainee will make it to workout #2 without being dead.
Having said that, the Fury (as we think he intends to call himself as he has not thus far demonstrated a proclivity for dressing up in a woodland creature mascot outfit, at least so far as HQ knows. . .but he does go to school at Berkeley, so anything is a possibility), is a master of technique and his new charges have a base of fitness and technique that they're carrying into these wod's.
In other words, if you're new to training, probably not a great idea to try the above at home, but scale it to your ability level/technique and you will see results.
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