It's challenging to design WODs which do not incorporate much lower body movement (weighted or not) and I would love to see some suggestions. Here are some WODs I've programmed for myself recently (besides the ones I've posted already):
WOD 4
Strength work:
Bench
MetCon:
1000 m row
30 situps
30 pullups
30 situps
30 kb swings
30 situps
30 alternating kb hang clean and press (15/side)
30 situps
1000 m row
WOD 3
Strength work:
Press
MetCon:
3 rounds of
7 pullups
11 clapping pushups
500 m row
As you can see, the extent of the leg work I'm comfortable with outside of PT is limited to rowing and slight dip drives (kb hang clean, push press, etc). Tonight's WOD will include some kind of press work with a MetCon which includes pushups, body rows, and toes to bar in some way.
The suggestion box is now OPEN!
From Matt Goldstick on Google Buzz:
ReplyDeleteMatt Goldstick - 7 Rounds for time of:
21 Push Press, 75 pounds
21 Back extension
If you can't do this as Rx, then do the following 5 rounds for time:
21 Push Press, 75 pounds (or weight your most comfortable with on quad)
42 Abmat sit-ups
That should get the blood pumping ... I mean core.11:14 am