30112013 WOD

Villain Challenge 3 by Johnny Pain “Front Leaning Rest Position….MOVE!” OK guys and gals here we go with this, the third in our series of challenges. This one is a special one to me. During my time in the Army, I was subject (like everyone else) to APFT testing. This test includes the pushup, the situp, and the two mile run, with the first two being done in a max reps for two minutes fashion. The standards are clearly spelled out, and there is a chart that determines a soldier’s score based on their performance (repetitions on the PU’s and SU’s, and time on the run). At the time that I served, a passing score of 60% in the pushup required one to perform 42 pushups in two minutes (in the appropriate age category which was 17-21 at the time for me). A maximum score of 100 meant knocking out 71 good ones in the two minute period. Being that I was never good at pushups before my service, I remember thinking I was hot shit the first time I got 50, and even a bigger bad ass when I was approaching a score of 100, completing between 62-67 each test throughout some of my earlier schools. However, once I arrived at one particular unit, I was quickly humbled and shown how inferior I was to those around me when it came to pushup prowess. All of the sudden 71 meant dick. If you could not do at least 100 in the two minutes you were a pussy, plane and simple. There just was no room for excuses, everyone...

20112013 WOD

Villain Challenge 2 Here’s what we’re shooting for: being able to squat your bodyweight for 50 consecutive reps. So if you weigh 100KG (God help you) you have to put 100KG on the bar and go up and down 50 times. First, let me explain that we aren’t doing half squats here. Get that upper thigh below parallel and lock out at the top. Watch Tom Platz on YouTube for reference. You can use a belt if you want, but try to stay away from wraps and suits unless you have injuries and can’t squat without them. The idea is that you can walk into the gym put the weight on and get it done. Sort of like if somebody said you were full of crap about squatting your bodyweight 50 times and you got pissed and grabbed your belt and went crazy. It will most likely be harder for heavier guys, but so what? Do it anyway. Below is a sample program written by ‘Steel’ to tackle this nasty challenge. Obviously the numbers can be adjusted to fit where you are in terms of strength. The workouts described would be plugged into your week in lieu of one of your squatting sessions in preparation for the challenge. Steel also adds that you can take as much rest as needed in between sets, but that you should try to keep it under 5 minutes. Week 1 2×20 60% of BWT Week 2 3×20 60% of BWT Week 3 4×20 60% of BWT Week 4 5×20 60% of BWT Week 5...

15112013 WOD

Farmer Giles Puncture WOD For rounds Start @ 35kg per hand farmers walk @ 15m after each 15m walk complete 5 heavy tyre flips. Do two 15m walks for the same load After two 15m walks increase the load by 10kg each hand. As many rounds as possible until failure (your grip will give or the bars will be too heavy to pick...