WOD Type: “Strength & MetCon” Post-WOD: Walk 30 minutes around helideck… Approximately 1.75 miles! WOD Warm-Up: 100 Calorie Row Warm-Up Shoulder & Leg Mobility Work WOD Particulars: Strength: Bent-Over-Row (5 x 5) Warm-Up 45# @ 10 Reps 135#, 145#, 155#, 165#, 175# MetCon: 5 Rounds For Time of… Row 500 Meters 5 Knees to Elbows 5 Burpees 5 KB Swings @…
Well, it has been 12 days since I’ve been able to post my vlog and I’m going stir crazy. I’m just dying to burn up the bandwidth and post at least Vlog 021. I just started editing Vlog 032 and since it is now rendering and I’ve got some time on my hands, I decided…
WOD Type: “Strength & MetCon” PRE-WOD: Walk 1 Hour around helideck… Approximately 3.5 mph! WOD Warm-Up: 100 Calorie Row Warm-Up Shoulder & Leg Mobility Work WOD Particulars: Strength: Strict Press (5 x 5) Warm-Up 95# @ 10 Reps 95#, 115#, 125#, 135#, 145# MetCon: For Time of… 1500 Meter Row 25 Pull-Ups 30 Dips 40 Sit-Ups 1500 Meter Row…
WOD Type: “Strength & MetCon” PRE-WOD: Walk 1 Hour around helideck… Approximately 3.5 mph! WOD Warm-Up: 100 Calorie Row Warm-Up Shoulder & Leg Mobility Work WOD Particulars: Strength: Bench (5 x 5) Fly’s (3 x 10) Warm-Up 135# @ 15 Reps 155#, 185#, 205#, 225#, 245# MetCon: For Time of… 1500 Meter Row 300 Single Under Jump Rope 1…
WOD Type: “Strength & MetCon” WOD Warm-Up: 100 Calorie Row Warm-Up Shoulder & Leg Mobility Work WOD Particulars: Strength: Deadlifts (5 x 3) Warm-Up 135# @ 10 Reps 185#, 225#, 265#, 285#, 305# MetCon: 20 Minute Max of… 5 Burpees 10 Dips 15 Sit-Ups Today’s WOD was abuse! Just plain abuse to the body and I am glad tomorrow…
WOD Type: “MetCon” WOD Warm-Up: 60 Minute Helideck Walk WOD Particulars: MetCon: Row, then 3 Rounds of… Then Row Again! Row 2,000 Meters 3 Rounds of… Row 250 Meters 25 Thrusters @ 20# DB Each Hand 15 Toes to Bar Row 2,000 Meters Today’s WOD was a outstanding… I was tired as shit for waking up…
Storytelling 101… So there I was just enjoying my morning cup of Joe when in comes the captain of the rig! He wants to know why I am using all the bandwidth at night? Of course I’m not going to tell him I’m uploading my daily vlog video when everyone is asleep! He’d probably take…
WOD Type: “Strength & MetCon” WOD Warm-Up: 20 Minute Run/Walk – 1.64 Miles Shoulder & Leg Mobility Work WOD Particulars: Strength: Bench (10 x 2) Warm-Up 135# @ 20 Reps Bench – 155#, 185#, 205#, 215#, 225#, 235#, 245#, 255#, 265#, 275# MetCon: Time Trial for Max Distance of… Row 20 Minutes Today’s WOD was awesome. I love hitting…
WOD Type: “Strength & MetCon” WOD Warm-Up: 100 Calorie Row warm-Up Shoulder & Leg Mobility Work WOD Particulars: Strength: Bent Over Rows to Upright Rows (10# Increase Each Round) Warm-Up 45# @ 10 Reps Bent Over Rows – 45#, 55#, 65#, 75#, 95#, 105#, 135#, 145#, 155#, 165# Upright Rows – 45#, 55#, 65#, 75#, 95#, 105#…
WOD Type: “MetCon” WOD Warm-Up: 1 Mile Treadmill Warm-Up – 20:00 Shoulder & Leg Mobility Work WOD Particulars: MetCon: “Pull, Swing, Dip” For Time of… Row 1,000 Meters 3x (9 KB Swings @ 40# | 9 Dips) Row 750 Meters 3x (6 KB Swings @ 45# | 6 Dips) Row 500 Meters 3x (3 KB Swings…