Month: October 2012

WOD: Strength Day 12: WOD Strength Session will be 5 Sets @ 1 Reps Heavy of: Deadlift: 240 # After my Strength WOD Routine, I completed a MetCon of: 4 Rounds for Time: 9:30 10 Thrusters @ 65 # 10 Dips 10 Pull-Ups Pain In The Ass WOD! I had a PR today on the…

WOD Strength Day 11: WOD Session will be 3 Sets @ 5 Reps Heavy of: Back Squats: 185# Incline Press: 160# DB Shoulder Full Ranges @ 30# WOD Shoulder Full Ranges? Today’s WOD has dumbbell full ranges and are an exercise that covers the full range of motion for the entire should girdle. They hurt…

WOD Strength Day 10: WOD Strength Session will be 3 Sets @ 5 Reps Heavy of: Power Cleans: 145# WOD Session: This WOD MetCon is 4 rounds for time: 15 Dumbbell Hang Power Snatches @ 30 lbs. 10 Air Squats 10 Kettlebell Swings @ 50 lbs. 10 Box Jumps @ 20″ My time in this…

WOD Strength Day 9: WOD Session will be 3 Sets @ 5 Reps Heavy of: Back Squats: 175# Incline Press: 155# Strict Pullups: 3 Sets @ Max Reps (8, 6, 5) WOD Overall Feeling… Man, today’s WOD sure made me hurt big time! I changed up my feet and stance today to mimic what is…

WOD: Strength Day 8: WOD Strength Session will be 5 Sets @ 1 Reps Heavy of: Deadlift: 230 #’s After my Strength WOD Routine, I completed a MetCon of: 10 1.5 POOD Kettlebell Swings 10 Pushups 10 Box Jumps @ 20″ My time for this MetCon was 6:50. I also had a PR in my…

WOD: Strength Day 7: WOD Strength Session will be 5 Sets @ 3 Reps Heavy of: Back Squats: 170 lbs. Incline Bench: 150 lbs. This WOD was suppose to be Thursday’s routine, but a bike ride stole the day. You can check out my ride by clicking STRAVA in the right column –> Tomorrow’s WOD:…

WOD Strength Day 5: WOD Session will be 3 Sets @ 5 Reps Heavy of: Back Squats: 165 lbs. Incline Press: 145 lbs. Strict Pullups: 3 Sets @ Max Reps (6, 5, 5)