Archive for October, 2015

WOD Friday 10-30-2015

WOD Type: “MetCon” WOD Warm-Up: TRX Full body warm-Up Leg Mobility Work 10# Plate Shoulder Warm-Up WOD Particulars: Strength: Overhead Squats 5 x 3 45#, 50#, 55#, 60# 65# MetCon: 5 Rounds of… 7 Jerks @ 75# 7 Pull-Ups 7 Burpees Today’s WOD was pretty good and I am back in my gym at home! […]

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WOD Wednesday 10-28-2015

WOD Type: “MetCon” WOD Warm-Up: 100 Calorie Row Warm-Up Leg Mobility Work 10# Plate Shoulder Warm-Up WOD Particulars: MetCon: 5 Rounds of… 10 Bench Press @ 185# 10 Dips 500 Meter Row Today’s WOD was the last workout of the hitch. This particular workout was a hell of an arm burner. I could barely get through the dips […]

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WOD Tuesday 10-27-2015

WOD Type: “MetCon” WOD Warm-Up: Leg Mobility Work Run 2.5 Miles (25:10) 10# Plate Shoulder Warm-Up WOD Particulars: MetCon: 3 Rounds of… 5 Pull-Ups 10 Knees to Elbows 15 Squats 20 Push-Ups WOD Cool Down: 10 Minute Row for Calories = 115 Today’s WOD was another tough workout after running 2.5 miles! My MetCon’s suffer from running first, however […]

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WOD Monday 10-26-2015

WOD Type: “MetCon” WOD Warm-Up: Leg Mobility Work Run 2.5 Miles (25:36) 10# Plate Shoulder Warm-Up WOD Particulars: MetCon: 3 Rounds of… Row 1,000, 750, 500 Meters DB Snatch (30#) @ 25, 18, 10 Reps Each Arm Today’s WOD was a great workout. I was hammered for sure after it was all said and done! What kills me […]

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WOD Saturday 10-24-2015

WOD Type: “MetCon” WOD Warm-Up: Leg Mobility Work Run 1.5 Miles (16:11) 10# Plate Shoulder Warm-Up WOD Particulars: MetCon: 10, 9, 8 Sets of… Wallballs 10″ @ 20# Knee to Elbows Box Jumps @ 20″ Overhead Squats @ 45# KB Swings @ 50# Strength: Shoulder Press… 3 x 5 @ 115# Today’s WOD was a a complete blowout! I […]

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WOD Friday 10-23-2015

WOD Type: “MetCon” WOD Warm-Up: Leg Mobility Work 10# Plate Shoulder Warm-Up WOD Particulars: MetCon: 6 Rounds of… 1000 Meter Row Rest 90 Seconds Today’s WOD was a butt torture test! Actually, it wasn’t as bad as I thought it would be. I probably could have complete 10,000 meters. Actually, I know I could do 10,000 meters […]

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WOD Thursday 10-22-2015

WOD Type: “MetCon” WOD Warm-Up: .75 Mile Run Leg Mobility Work 10# Plate Shoulder Warm-Up WOD Particulars: MetCon: 3 Rounds of… 500 Meter Row 21, 15, 9 Burpees 12, 9, 6 Thrusters @ 95# Finish out with .75 mile run Today’s WOD was a wind sucker! I had a hard time keeping control over my breathing. Also, […]

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WOD Tuesday 10-20-2015

WOD Type: “MetCon” WOD Warm-Up: 100 Calorie Row Warm-Up Leg Mobility Work 10# Plate Shoulder Warm-Up WOD Particulars: MetCon: 3 Rounds of… Run 1600 meters, 1200 meters, & 800 meters 10 KB Swings @ 50# 10 Dips Today’s WOD was a fucking calf burner! I could barely walk out the last .25 miles or 400 meters. It […]

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WOD Monday 10-19-2015

WOD Type: “Endurance” WOD Warm-Up: Leg Mobility Work Performed the Endurance event… Mobility Leg Cool Down 10# Plate Shoulder Warm-Up WOD Particulars: MetCon: Time Trial of… 3.2 Mile Run Today’s WOD was a grudge match between me and the treadmill! I started out hurting on this run! It must be because I’ve been running so much […]

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WOD Sunday 10-18-2015

WOD Type: “MetCon” WOD Warm-Up: Leg Mobility Work 2.5 Mile Run – 25:16 10# Plate Shoulder Warm-Up WOD Particulars: MetCon: Time Trial of… 4,000 Meter Row Today’s WOD was a another abuser of a workout! I actually thought this was going to be an easy row… That’s a fucking joke right? Anyway, the row was actually […]

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