Month: January 2013

WOD Type: Amanda (Training Muscle-Up) WOD Warm-Up: 30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: Perform the following : Muscle-up 135 pound Squat snatch Today’s WOD Time was more in line with practicing for doing Amanda because I could not do any…

WOD Type: Gwen WOD Warm-Up: 30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: Perform 15, 12, 9 Reps of the following : Clean & Jerk @ 105# Today’s WOD Time was not a factor in today’s workout.  What is a factor is…

WOD Type: Reverse Filthy Fifty WOD Warm-Up: 30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: Perform the following : 50 Double Unders 50 Burpees 50 Wall Balls 10 feet @ 20# 50 Back Extensions 50 Push Press @ 45# 50 Knees to…

WOD Type: MetCon WOD Warm-Up: 30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: Perform the following : 135# Thrusters @ 15 Reps Jump Rope 1.25 Minutes 95# Thrusters @ 20 Reps Jump Rope 2.5 Minutes 65# Thrusters @ 30 Reps Jump Rope…

WOD Type: MetCon WOD Warm-Up: 30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: Perform the following : 75 Handstand Pushups 20 Double Unders – Top of every minute Today’s WOD Time was a quick 14:48 Teachable Moment: Instead of cardboard cereal and…

WOD Type: Strength Day WOD Warm-Up: 30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: Perform the following : Deadlifts – 5 Sets @ 3 Reps Today’s WOD Time was a real ass kicker! Pun intended. Anyway, my weights for the day started…

WOD Type: 1/4 Sean WOD Warm-Up: 30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: Perform the following : 11 Chest to Bar Pullups 75# Front Squat @ 22 Reps Today’s WOD Time was 11:15. I only completed three rounds as dinner was…

WOD Type: Test Day WOD Warm-Up: 30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: Perform the following : L-Sit for time Handstand Walk for Distance Chest to Bar Weighted Pullup for Load Snatch 1 Rep for Load Double Under Practice Rings Practice…

WOD 3 Rounds for Time of: WOD Warm-Up: 30 minute standard warm-up WOD for mobility. Overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: 3 Rounds for time of: 30# Dumbbell Squat Snatch (Right Arm) @ 15 Reps 15 GHD Sit-Ups 30# Dumbbell Squat Snatch (Left Arm) @ 15 Reps 15 Knees to…

WOD: Fight Gone Bad (FGB) WOD Warm-Up: 30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: Max Reps in 18 minutes of: Wall Ball 10 feet @ 20# Sumo Deadlift High Pull @ 75# Box Jumps @ 20″ Push Press @ 75# Sumo…