This weeks wod was performed in Curaçao at the Renaissance Hotel. WOD Type: “MetCon” Standard WOD Warm-up: – 15 Squats – Arm Swings – Leg stretches MetCon: Endurance & Couplet Run 1 Mile -Then- 3 Rounds for Time of… – 10 Dumbbell Snatch @ 35# Each Arm – 10 Burpees – Then- Run 1 Mile…
WOD Type: “Strength & MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Clean & Jerk WU 95# Bar 2 x 5 5 x 1 @ 95# 5 x 1 @ 115# 5 x 1 @ 125# 5 x 1 @ 135# 5 x 1 @ 145# MetCon: 9 Minute AMRAP – Olympian Re-Test……
WOD Type: “Strength & Dbl MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Snatch, Snatch Balance and Sots Press… Snatch Balance 5 x 3 @ 45# Sots Press 5 x 3 @ 45# Snatch 5 x 3 @ 65# MetCon: 5 Minute…
WOD Type: “Strength” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Old School Lifting… Flat Bench: 135# @ 10 reps; 155# @ 10 reps; 185# @ 8 reps; 205# @ 6 reps Incline Bench: 3 x 10 @ 115#, 125#, 125# Inverted Row:…
Just a test to post workouts via my phone app. I am updating the test I did earlier with today’s workout. Momma is out with the girls tonight, so I am watching Barbell Shrugged on the big screen tonight! Alright, so I am watching episode 100 while I update this post today. Workout of…
So, I’m betting you must be wondering what has happened to my post over the last couple of months eh? Well, I got a new job and the internet sucked so bad that I could not get into the backend of my wordpress site. For 5 weeks, I was unable to update any of my…
WOD Type: “Strength & MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Overhead Squats WU 45# Bar 2 x 5 1 x 5 @ 65# 1 x 5 @ 75# 1 x 3 @ 80# 1 x 3 @ 90# 1 x 2 @ 95#…
WOD Type: Strength & MetCon WOD PARTICULARS: Warmup consisted of a 100m Row for 10 minutes on level 10… Strength: Deadlifts – Warmup 10 @ 135# – 1 x 5 @ 225# – 1 x 3 @ 255# – 1 x 1 @ 285# MetCon: Time… – Row 30 Calories – 30 Burpee Over Bar…
WOD Type: Strength & MetCon WOD PARTICULARS: Warmup consisted of a 100m Row for 10 minutes on level 10… Strength: Squats – Warmup 10 @ 135# – 5 x 3 @ 200# MetCon: 3 Rds for Time of… – 30 Calorie Row – 20 Dumbbell Thrusters @ 35# – 10 Burpees Cool Down – 100…
WOD Type: “Hotel MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: 30, 20, 10 of… Push-Ups Sit-Ups Squats Total Reps: 180 Today’s WOD was just enough to get me by today. I had a lot on my plate at work and then rushed to see…