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Old 07-29-2009, 09:03 AM   #1
Brian Adams
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Ab WOD

My knee has been really bothering me lately (too much basketball/running on top of CF) so instead of today's 10k I am looking for suggestions on building a WOD designed to focus on abs. I know some of the best Ab exercises aren't "ab exercises" but I don't feel like doing front squats with my bad knee today either ;P

So I'm looking for anyone who knows of an Ab WOD or has suggestions on their favorite Ab exercises.

Some of my favorites are:

Ab Wheel
Renegade DB Rows
Declined Weighted Ab Bench

I'm looking to put together 4-5 exercises of 10 reps for rounds in 20 minutes.
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Old 07-29-2009, 09:11 AM   #2
Sean Dunston
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Re: Ab WOD

For Time:
10-9-8-7-6-5-4-3-2-1
Hand Stand Push Ups
Toes To Bar (or knees to elbows)
Renegade Rows 35#/each hand
Hang Power Clean @ 135#
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Old 07-29-2009, 09:30 AM   #3
Brian Adams
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Re: Ab WOD

Oh awesome exactly what I was looking for thanks! I'll give this a go today.
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Old 07-29-2009, 02:13 PM   #4
Jamie J. Skibicki
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Re: Ab WOD

Box jump burpees. Not sure how it will affect your knees though
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Old 07-29-2009, 02:19 PM   #5
Brian Adams
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Re: Ab WOD

Quote:
Originally Posted by Jamie J. Skibicki View Post
Box jump burpees. Not sure how it will affect your knees though
Haha probably worst thing possible for my knees ;P I'll remember those for later though.

Good thing tomorrow is a rest day, and I thought it would be an easy day... sub'd the cleans for L-Pullups. Felt really good on HSPU today (only my 3rd time doing them) getting about 3/4 ROM.


10-9-8-7-6-5-4-3-2-1
Hand Stand Push Ups
Toes To Bar (or knees to elbows)
Renegade Rows 35#/each hand
L-Pullups

33:30
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Old 07-29-2009, 05:27 PM   #6
Carlos Cristan
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Re: Ab WOD

A WOD that I've done one time that severely and unexpectedly crushed my abs was:

"Joshie"

3 rds for time of:

40# DB snatch; 21 reps right arm
21 L-Pull ups
40# DB snatch; 21 reps left arm
21 L-Pull ups

The L Pulls were an obvious ab crusher, but what I didn't factor in was the midline stabilization required of the one armed DB snatches. The bad thing about this WOD in your situation is that the DB snatches are full squat snatches, but maybe you can scale the wait.
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Old 07-29-2009, 06:52 PM   #7
Christopher Day
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Re: Ab WOD

I got this one from Anthony Bainbridge's workout log (I think!)

4 rounds for time:
front plank hold 1 min total
left side plank hold 1 min total
right side plank hold 1 min total
front plank hold 1 min total
rest 1 min
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Old 08-02-2009, 11:10 AM   #8
Marcel Zwinger
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Re: Ab WOD

21-15-9 of
Feet2Toes
Knees2Ellbows
L-Pull Ups

and DON'T come off the bar ;-)
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Old 08-02-2009, 07:52 PM   #9
Shane Skowron
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Re: Ab WOD

Quote:
Originally Posted by Marcel Zwinger View Post
21-15-9 of
Feet2Toes
Knees2Ellbows
L-Pull Ups

and DON'T come off the bar ;-)
What are Feet2Toes?
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Old 08-02-2009, 09:50 PM   #10
Marcel Zwinger
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Re: Ab WOD


I meant of course "Toes to Bar"

Sorry, that was a stupid mistake!
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