Thursday 04/17/2008

WOD
Escalating Density Training (EDT)
Perform the bracketed number of reps in the following 15-second intervals:
1-16: DB Squat Clean into Thruster* (1)
17-32: Ring Rows (4)
33-48: Burpees (2; 3 if possible)
49-64: DB Front Squats* (2)
65-80: Double Unders (5)
81-96: Ring Dips (2)

*Go heavier on both DB exercises - at least 10 pounds above the total weight of the DBs you would typically use for DB-centric workouts.

***
"God gave you a gift of 86,400 seconds today. Have you used one to say, 'Thank you?'"
- William A. Ward

Thursday 02/21/2008

WOD
Escalating Density Training (EDT)
With a barbell, perform the following intervals:
1-16: Hang Power Cleans (3)
17-32: Jumping Squats (3)
33-48: Sumo Deadlift High Pulls (3)
49-64: Front Squats (3)
65-80: Thrusters (2)

Note: Rx'd weight for barbell is 65#. This one IS a doozy, as I can personally testify!

***
“We fail at the margins of our experience.” - Coach Greg Glassman, Founder of CrossFit

Sunday 02/10/2008

WOD
Escalating Density Training (EDT)
With a pair of DBs, perform the following intervals:
1-16: 1-Arm Overhead Swings (alternate R/L) (3)
17-32: Cleans (2)
33-48: Renegade Rows (2)
49-64: Push Jerks (3)
65-80: Thrusters (2)

Note: This is a 20-minute WOD. 4 minutes are devoted to each of the 5 exercises. These 4-minute intervals are further divided into 16 15-second intervals, in which you perform the stipulated number of reps of each exercise (as displayed in the brackets above). Once you have completed the reps for each interval, wait for the remainder of the 15 seconds to elapse before beginning on the next set. When you complete 16 intervals of an exercise, move on to the next exercise once the next round begins.

Rx'd weight: 30#