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Thread: SC Ducks Home WODs...

  1. #21
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    SCD hWOD for 16 Sep 11

    Warm up...

    30 yards of walking lunges (Keep the chest high and make sure that back knee touches the ground)
    15 mountain climbers (not mountain climber stretches but mountain climbers. left+right = 1 rep)
    30 yards of walking lunges
    15 burpees

    WOD...

    Every minute on the minute (EMOM) perform...

    1 push up
    1 sit up
    1 air squat

    Increase reps by one each minute. For example, at 3, 2, 1, GO! you will have 60 seconds to do 1 rep of each movement. In the second minute you will do two reps of each. 3rd minute do 3 reps of each and so on until you are unable to complet the reps in the alloted time. So if you make it to 10 minutes you will do 10 push ups, 10 sit ups and 10 air squats. Make sense? The faster you get that minutes work done the longer you have to rest before starting the next minutes work. So hammer these and make your transitions quick!

    Cool down...

    30 seconds of high plank holds (top of the push up position) then 15 seconds with each limb off the ground (rt arm then rt foot then left foot then left arm) followed by 30 seconds of high plank to finish. The knees DO NOT touch the ground during the transition and your hips need to stay facing the ground! Try to hold it. It's only 2 minutes!

    [ame]http://www.youtube.com/watch?v=dnsVsfZb8hs[/ame]

    Saturday and Sunday are passive rest days! Drink a beer, pound some poon and shoot a critter! See y'all back on Monday!

    3, 2, 1, GO!
    Last edited by Glenn; 09-16-2011 at 02:06 PM.

  2. #22
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    SCD hWOD for 19 Sep 11

    Warm up...

    30 seconds hand stand holds (Modify by placing your knees on the arm of a couch or chair and hands on the floor. Try to maintain verticle and keep your core TIGHT!)
    20 air squats
    20 sit ups (feet not anchored. Try to keep feet from leaving ground on the way up!)
    x 2 rnds

    WOD...

    2 rounds of...

    Max push ups in 2 minutes
    Max sit ups in 2 minutes
    Max floor wipers in 2 minutes (Non weighted. Use a broom handle or PVC pipe. Left + right = one rep)
    Max air squats in 2 minutes


    [ame]http://www.youtube.com/watch?v=tiDpUW4AZq4[/ame]

    [ame]http://www.youtube.com/watch?v=iheKhObIzSA&feature=related[/ame]

  3. #23
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    Floor Wipers......your ears will burn!!!
    Founding Member of the Short Mo' Sea Pro Posse

    Fuck Purdue

  4. #24
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    SCD hWOD for 20 Sep 11

    Warm up...

    Two rounds of...

    30 second Sampson Stretch...
    30 second mountain climber stretch each leg
    20 yards of inch worm push ups (Drop into a plank/push up position. After completing one push up walk your feet as close to your hands as possible, keeping your legs straight, then walk your hands out until you are back to the top of the push up position, do one push up and repeat for 20 yards)

    WOD...

    Run 400m
    Burpee broad jump 20 yards
    Walking lunges for 20 yards
    Burpee broad jump 20 yards
    Bear crawl 20 yards
    burpee broad jump 20 yards
    Walking lunge 20 yards
    Burpee broad jump 20 yards
    Bear crawl 20 yards
    Run 400m

    Here is a video for the inchworm push ups. Note their ROM at the bottom of the push up sucks. Chest never touches the floor that I can see. So do them this way only don't suck at 'em like they do...

    [ame]http://www.youtube.com/watch?v=0JzxXKrd38c[/ame]

    3, 2, 1, GO!

  5. #25
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    SCD hWOD for 21 Sep 11

    Warm up...

    2 rounds of...

    20 high knee jumps (jump straight up, as high as you can, bringing your knees up to your chest as high as you can)
    20 push ups (chest to deck, hand flash at the bottom)
    20 flutter kicks (on your back, feet 12" off the deck and kick like you are swimming. 4 count equals one rep, i.e. left up, right up, left up, right up = 1)

    WOD...

    4 rounds for time of...

    20 jumping lunges (Stationary, jumping between right and left leg. 10 each side)
    20 knees to elbows (On your back, arm out over your head, legs straight, bring knees and elbows together, then back to straight position)
    20 push ups (chest to deck/hand flash)

    Any questions on Modifications (mods) or range of motion (ROM) just hit me up. Ready?

    3, 2, 1, GO!

  6. #26
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    SCD hWOD for 22 Sep 11


    Warm up...

    2 rounds of...

    10 second sampson stretch each leg
    10 push ups (5 counts on the way down, flash hands, 5 count on the way up)
    10 second mountain climber stretch each leg
    10 air squats (5 count on the down, one count hold at the bottom, 5 on the way up)

    WOD...

    Bottom to Bottom Tabata Squats (8 rounds of 20 seconds of work/10 seconds of rest. Start in the bottom and 10 second rest is at the bottom. Up/down = 1 rep. Not down/up. So you up/down for 20, rest 10 in the bottom and so on for 8 cycles)

    as soon as last round ends(last 10 sec hold in the bottom) Run 1 mile
    Score lowest round and mile time.

    Questions?

    3, 2, 1, GO!

  7. #27
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    SCD hWOD for 23 Sep 11

    Warm up...

    2 rounds of...

    10 shoulder pass throughs with pvc or broom handle
    10 diamond push ups
    20 yards of broad jump squats (Broad jump and land in a full squat. Both feet leave and hit the ground at the same time)

    WOD...

    20 minute AMRAP (As many rounds as possible) of...

    5 lateral jump burpees
    10 sit ups
    15 air squats

    Cool down...

    Plank holds (30 seconds high plank followed by 15 sec right arm up, 15s left arm up, 15 sec left leg, 15 sec right leg and finish with 30 seconds high plank)

    Questions?

    3, 2, 1, GO!

    And enjoy your weekend. Try to get a little creative and variety next week.

  8. #28
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    SCD hWOD for 26 Sep 11


    Warm up...

    200 m jog
    10 push ups
    200 m run
    10 air squats
    200m sprint
    10 sit ups

    WOD...

    20 minute (As Many Rounds As Possible)

    10 lateral jumps (If available over and object 12" high. If not, use a broom handle but try to get feet at least 12" off the ground going over. Over and back = one rep)
    10 push ups
    10 lunges

    Think "high knees" on the lateral jumps and try your best to make them touch and go. Quick feet! As always, push ups are chest to deck with a hand flash at the bottom then fully locked out extension at the top.

    Questions?

    3, 2, 1, GO!
    Last edited by Glenn; 09-26-2011 at 02:16 PM.

  9. #29
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    SCD hWOD for 27 Sep 11...

    Warm up...

    2 rounds of...

    20 yards of high knees
    run backwards 20 yards
    20 yards of butt kickers
    run backwards 20 yards
    20 yards of inchworm push ups
    run backwards 20 yards

    WOD...

    For time...

    50 box/bench jump burpees. Every 2 minutes, on the minute, run 200 meters. Start with the run.

    This is how I want you to do your burpee box jumps, only faster...

    [ame]http://www.youtube.com/watch?v=E5TOVmvuNX4[/ame]

  10. #30
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    I'm on "vacation" for the next 4 days.

    Do some shit that makes you sweat and really tired for at least 30 minutes. Then do it again.

    3, 2, 1, GO!

  11. #31
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    SCD hWOD for 3 Oct 11

    Warm up...

    2 rounds of...

    30 second sampson stretch each leg
    30 second mountain climber stretch each leg
    15 push ups
    25 sit ups

    WOD...

    for time...

    100 lateral jumps (over and back = 1; at least 12" off the ground)
    80 sit ups
    60 air squats
    40 walking lunges (20 each leg)
    20 push ups (chest to deck with a hand flash)
    10 burpees

    Cool down...

    30 seconds high plank hold, 30 sec low plank hold, 15 seconds with each limp raised from the low plank, 30 seconds low plank then 30 seconds high plank.

    Try to stay up the entire 3 minutes. Nothing touching the ground but toes, elbow and hands depending on position. Flat backs. Shoulders, hips and ankles all in a straight line and hips square to the floor.

    Questions?

    3, 2, 1, GO!

  12. #32
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    explain hand flash please

  13. #33
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    Quote Originally Posted by scmoose View Post
    explain hand flash please
    Roger.

    Push up starts in a high plank, arms fully extended and locked out. Drop down, shoulders, hips and ankles in a straight line until your chest touches the floor, hands come off the floor (i.e. flash), then drive back up until arms are fully locked out/extended at the top. 1 rep.

    The flash doesn't have to be a long deliberate movement. Just a quick hands up/down. This helps ensure full range of motion and no half reps.

    [ame]http://www.youtube.com/watch?v=aHOyjml6dv0[/ame]

    Notice how her chest, hips and thighs all leave the ground at different times. This is called "worming" and is unacceptable. Everything leaves the ground at the same time.
    Last edited by Glenn; 10-03-2011 at 09:27 AM.

  14. #34
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    10-4 thanks.

  15. #35
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    SCD hWOD for 4 Oct 11...

    Warm up...

    2 rounds of...

    10 air squats
    10 push ups
    10 sit ups
    10 lunges

    WOD...

    Run 1600m (1 mile)
    rest 4 min
    Run 800m (1/4 mile)
    Rest 2 min
    Run 400m
    Rest 1 min
    Run 200m
    Fall down for however long you need to.

    These are sprints, not jogs. PUSH IT!


    3, 2, 1, GO!
    Last edited by Glenn; 10-04-2011 at 10:19 AM.

  16. #36
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    da fuck we ever do to you?
    Last edited by benman; 10-04-2011 at 10:11 AM.
    Founding Member of the Short Mo' Sea Pro Posse

    Fuck Purdue

  17. #37
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    :snicker:

  18. #38
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    First off, sorry I forgot to post a WOD yesterday. Now with that being said...

    SCD hWOD for 6 Oct 11...

    Warm up...
    2 rounds of...
    20 yards of squat broad jumps (broad jump, land in a full squat)
    5 burpees
    20 yards of walking lunges (knee to ground)
    15 push ups

    WOD...

    As Many Rounds As Possible (AMRAP) in 20 minutes of...

    5 push ups
    10 squats
    20 sit ups

    Chest to deck, with a hand flash.

    3, 2, 1, GO!

  19. #39
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    SCD hWOD for 7 Oct 11

    Warm up...

    2 rounds of...

    20 yard bear crawl
    10 burpees
    20 yard crab walk
    15 push ups

    WOD...

    5 rounds for time of...

    400m run
    30 lateral jumps (at least 12" height, over and back = 1 rep)
    10 wall walks

    This is the range of motion for the wall walks except I want you to start and end with your chest on the ground, push up, walk up the wall, back down and then finish chest to deck.

    [ame]http://www.youtube.com/watch?v=K7DaRCQh0lY&feature=related[/ame]

    Get after this one HARD! Smoke it then have a relaxing weekend of doing something savage and reward yourself for a great week of working out!

    Any questions? No?

    3, 2, 1, GO!

  20. #40
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    Masochist.

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