Archive for December, 2012

WOD Monday 12-31-2012

WOD Type: Strength Complete 5 Sets @ 5 Reps of: Power Cleans & Front Squats @ 95# Clean & Jerk @ 95# Clean High Pulls @ 95# Back Squats @ 95# Dips @ 20 Reps WOD Warm-Up: 30 minute standard warm-up for mobility. This cracks me up! I’m doing a mobility warm-up to do a […]

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WOD Saturday 12-29-2012

WOD Type: Strength Complete 5 Sets @ 2-4 Reps of: Overhead Press 95# 105# 115# 125# 135# Bent Over Rows 135# 145# 155# 165# 175# Back Squats 135# 145# 155# 185# 205# WOD Warm-Up: 30 minute standard warm-up for mobility. This cracks me up! I’m doing a mobility warm-up to do a mobility WOD… Warmup: […]

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WOD Friday 12-28-2012

WOD Type: Mobility Complete 20 minute mobility of: 3 Hang Power Snatches 3 Snatch Balances 3 Overhead Squat WOD Warm-Up: 30 minute standard warm-up for mobility. This cracks me up! I’m doing a mobility warm-up to do a mobility WOD… Warmup: TRX mobility stretches, air squats and TRX squat rows. I also completed a round […]

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WOD Wednesday 12-26-2012

WOD Type: J.T. Complete 21, 15, 9 for time of: Handstand Push-Ups Dips Push-Ups WOD Warm-Up: 30 minute warm-up for mobility. Warmup: TRX mobility stretches, air squats and 15# practice bar sumo’s. I also completed a few rounds of good mornings. WOD Time: 12:05 WOD Teachable Moment: My teachable moment for today covers equipment needed […]

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WOD Monday 12-24-2012

WOD Type: Strength MetCon Combo Complete 5 Rounds for time of: 5 Bench Press @ 185# 8 Good Mornings @ 30# Dumbbells 10 Lateral Box Jumps @ 20″ 10 Leg Levers 10 Dips 10 Sum Deadlift High Pulls @ 65# WOD Warm-Up: 30 minute warm-up to make sure I am as mobile for the WOD […]

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WOD Sunday 12-23-2012

WOD Type: Jack Complete as many Rounds as possible in 20 Minutes of: 10 Push Press @ 115# 10 Kettlebell Swings @ 1.5 pood 10 Box Jumps @ 24″ WOD Warm-Up: 30 minute warm-up to make sure I am as mobile for the WOD as I can. Warmup: TRX mobility stretches, air squats and 15# […]

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WOD Friday 12-21-2012

WOD Type: Double WOD Shot… First Session: Three Rounds For Time Of: Elliptical @ 1 minutes 7 Dumbbell Push Press @ 30# 14 Inverted TRX Rows WOD Warm-Up: 30 minute warm-up to make sure I am as mobile for the WOD as I can. Warmup: TRX mobility stretches, air squats and 15# practice bar overhead […]

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WOD Thursday 12-20-2012

WOD Type: Snatch Ball MetCon Complete as many Rounds as possible in 20 Minutes of: 5 Chest to Bar Pullups 10 Wall Balls @ 20# 15 Kettlebell Swings @ 1.5 pood WOD Warm-Up: 30 minute warm-up to make sure I am as mobile for the WOD as I can. Warmup: TRX mobility stretches, air squats […]

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WOD Wednesday 12-19-2012

WOD Type: Snatch Ball MetCon Complete 4 Rounds for time of: 8 Power Snatch @ 95# 20 Wall Balls @ 20# WOD Warm-Up: 30 minute warm-up to make sure I am as mobile for the WOD as I can. Warmup: TRX mobility stretches, air squats and PVC Overhead Squats. I also completed a few rounds […]

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WOD Monday 12-17-2012

WOD Type: KBT MetCon Complete 5 Rounds for time of:: 8 Kettlebell Swings @ 44# 8 Burpees 8 Thrusters @ 65# WOD Warm-Up: 30 minute warm-up to make sure I am as mobile for the WOD as I can. Warmup: TRX mobility stretches, air squats and PVC Overhead Squats. I also completed a few rounds […]

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