Category Archives: Senior Fitness

WOD 3-27-2015

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RX: 3 rounds for time Intensity: beginners RX: walk/jog per time Process (RX): this means do exercise as prescribed. Warm-up stretch 5 minutes walk 5 minutes 20x over head squats Workout Cover max distance during each jog/walk speed walk/jog 400 meters (1/4 of a mile about 4 blocks) 20 ring rows Cool-down stretch 5 minutes walk 5 minutes RX: 5 […]

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WOD Intervals 3-24-2015

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AMRAP: 30 minutes – keep track of distance Intensity: beginners RX: walk/jog per time Process (RX): this means do exercise as prescriptive. Warm-up stretch 5 minutes 20x air squats Workout Cover max distance during each interval jog/speed walk 3 minutes walk 1 minute jog/speed walk 3 minutes walk 3 minute jog/speed walk 3 minutes walk 1 minute jog/speed walk 3 […]

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WOD Intervals running 3-20-2015

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Compared against WOD Intervals running 3-11-2015 for time or distance track it on your logs. Sets: Intervals walk/speed walk Distance:  2 miles Intensity: beginners RX: walk 60 seconds speed walk 60 seconds Process (RX): this means do exercise as prescriptive. Warm-up stretch 5 minutes Workout Intervals walk/speed walk walk/speed walk 2 miles if you are in the city use as […]

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WOD David and core 3-18-2015

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Compare your result from wod david 3615 Sets: 2 rounds Reps: max out on reps (minimum 6 reps) complete under 20 minutes Intensity: beginners Process (RX): this means do 2 rounds of each exercise with the prescriptive repetitions standard Push-ups pull up close grip wide Push-ups pull up wide grip  incline Push-ups one arm rows Sets: 2 rounds 15 sit […]

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WOD 3/17/2015 run-bike-run

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Sets: Intervals jog/bike/jog or speed walk/bike/speed walk Distance:  1 miles/1 mile/1 mile Intensity: beginners RX: walk/bike/walk Process (RX): this means do exercise as prescriptive. Warm-up stretch 5 minutes Workout jog or walk 1 mile Bike 1 mile jog or walk 1 mile 15 air squats Sets: Intervals run/bike/run Distance:  1 miles/2 miles/1 mile Intensity: mid/hi RX: run/bike/run Process (RX): this […]

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WOD 2-11-2016

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Warm up 7 min cap 3 rounds 35 jump rope 10 inverted pull ups 10 lunges 10 bench push ups WOD 28 min cap 5 rounds runs 200m 15 thrusters 12 burpees 15 dips Originally posted 2016-02-11 11:52:59.

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WOD 2-7-2016

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Warm up 7 min cap 3 rounds 20 med ball clean 20 box step ups 10 good mornings 12 butterfly kicks WOD 21 min 21-15-12-9 reps Thrusters Slam ball Mountain climbers Originally posted 2016-02-08 09:11:13.

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