Month: September 2015

WOD Type: “Strength” WOD Warm-Up: TRX Warm-Up 10# Plate Shoulder Warm-Up Leg Mobility Work WOD Particulars: Strength:  Squats: 3 X 10 @ 75#, 95#, 115# Bench: 3 X 10 @ 115#, 135#, 165# Strict Press: 3 X 10 @ 65#, 75#, 95# Deadlifts: 3 X 10 @ 135#, 155#, 185# Today’s WOD was a get back…

Hey there, it’s been over a week since I last posted a workout. There is a reason… I ended up with staff infection and didn’t treat it. So, it has entered my blood stream and now I feel like someone hit me with a fucking Mack Truck! Anyway, sorry for those of you following along….

WOD Type: “Strength” WOD Warm-Up: TRX Warm-Up 10# Plate Shoulder Warm-Up Leg Mobility Work WOD Particulars: Strength:  Hang Snatch (Above Knee): (65%/2, 75%/2, 80%/2, 85%/1 x 2 Sets, 88%/1) 45#, 65#, 75#, 80#, 85# Hang Clean (Above Knee): (65%/2, 75%/2, 80%/2, 85%/1 x 2 Sets, 88%/1) 120#, 138#, 148#, 157#, 163# Front Squat: 3RM, -5%,…

WOD Type: “Strength” WOD Warm-Up:  TRX Warm-Up Shoulder 10# Plate Warm-Up WOD Particulars: Strength: Bench Press: Pause 2″ for 2 Seconds (3RM, -5%, -10%) 135# x 10 Rep Warm-Up 155#, 185#, 205#, 235#, 255#, 285# x 2 Reps & 305# x 1 Rep Push Press: 3 Rep Max, -5%, -10% for 3 3 x 135#,…

WOD Type: “Strength” WOD Warm-Up: TRX Warm-Up Leg Mobility Routine Shoulder Warm-Up WOD Particulars: Strength:  Snatch: 65%/2, 75%/2, 80%/2, 85%/1 Rep x 2 Sets, 88%/1 65#, 75#, 86#, 97#, 101# Clean & Jerk: 65%/2, 75%/2, 80%/2, 85%/1 Rep x 2 Sets, 88%/1 136#, 157#, 168#, 175#, 185# Back Squats: 5 Sets @ 3 Rep Max…