Archive for February, 2013

WOD Wednesday 02-27-2013

WOD Type: “5K Run” WOD Warm-Up: 30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: Well, I was suppose to do a 5K run and decided to do a Biathlon instead of a bike, run, bike. Here’s the layout: Bike 6 Miles […]

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WOD Tuesday 02-26-2013

WOD Type: “Zeus” WOD Warm-Up: 30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: Complete 3 Rounds for Time of: 30 Wall Balls 10 @ 20# 30 – 75# Sumo Deadlift High Pull 30 – Box Jumps @ 20″ 30 – 75# […]

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WOD Monday 02-25-2013

WOD Type: “Grace” WOD Warm-Up: 30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: Complete 1 Round for Time of: 30 Reps of Clean and Jerk @ 135# Today’s WOD was completed, but not with the same weight. I could have done the […]

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WOD Saturday 02-23-2013

WOD Type: “MetCon & Strength” WOD Warm-Up: 30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: Complete 7 Rounds for Time of: 35 Double Unders 1 Snatch (1 Attempt per Round) Today’s WOD was completed in a time of 24:07. The total […]

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WOD Friday 02-22-2013

WOD Type: “MetCon & Strength” WOD Warm-Up: 30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: Complete 12, 9, 6, 3 of: 95# Power Snatch Burpee Today’s WOD was completed in a time of 6:24 which was good, but I could have […]

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WOD Tuesday 02-19-2013

WOD Type: “Strength” WOD Warm-Up: 30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: Complete 3, 3, 3, 3, 3, 3, 3 of: Push Press @ 135# 140# 145# 150# 155# 160# 165# Today’s WOD was completed even though this is actually […]

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WOD Monday 02-18-2013

WOD Type: “Strength” WOD Warm-Up: 30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: Complete 5, 5, 5, 5, 5 of: Squats @ 135# 155# 175# 195# 205# Today’s WOD was completed even though I was sore as hell. Skill Work: HSPU’s […]

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WOD Sunday 02-17-2013

WOD Type: “Metcon” WOD Warm-Up: 30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: Complete as many rounds as possible in 15 minutes of: 10 Kettlebell Swings @ 2 Pood (73#) 10 Box Jumps @ 24″ 10 Ring Dips Today’s WOD was […]

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WOD Saturday 02-16-2013

WOD Type: “Metcon” WOD Warm-Up: 30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: Complete 7 Rounds for time of: 135# Push Jerks @ 7 Reps 7 Chest to Bar Pull-Ups 7 Burpees Today’s WOD was completed in 22:40. Great workout. I […]

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WOD Thursday 02-14-2013

WOD Type: “Strength” WOD Warm-Up: 30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: Complete 1, 1, 1, 1, 1, 1, 1 of: Power Cleans Today’s WOD was completed at the following weights: 135# @ 1 140# @ 1 145# @ 1 […]

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