WOD Type: “Strength & Metcon Training” WOD Warm-Up: 30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: Strength Work: Cleans of 115# 5 sets @ 5 reps MetCon: 15, 12, 9 of: 30# Dumbbell Thrusters Double Unders @ 50,40,30 Reps Today’s WOD was…
Author: Gary
WOD Saturday 03-16-2013
WOD Type: “Crossfit Open 13-2” WOD Warm-Up: 30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: Complete AMRAP in 10 Minutes of: 5 Shoulder to Overhead @ 115# 10 Deadlifts @ 115# 15 24″ Box Jumps Today’s WOD was completed in the 10…
WOD Wednesday 03-13-2013
WOD Type: “Flu of Death Warmed Over” WOD Warm-Up: 30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: Complete the following: Mobility Warm-up TRX Warm-up 2 Sets of 45# deep back squats 2 Sets of 45# Push Press Today’s WOD was nothing more…
WOD Sunday 03-10-2013
WOD Type: “Flu Recovery” WOD Warm-Up: 30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: Complete 5 @ 5 of: Deadlifts @ 185# Today’s WOD was just checking to see how I feel about this flu I ended up with two days prior…
WOD Friday 03-08-2013
WOD Type: “Crossfit Open 13-1” WOD Warm-Up: 30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: Complete AMRAP in 17 Minutes of: 40 Burpees 30 Snatch @ 75# 30 Burpees 30 Snatch @ 135# 20 Burpees 30 Snatch @ 165# 10 Burpees AMRAP…
WOD Wednesday 03-06-2013
WOD Type: “Practice for Open 13-1” WOD Warm-Up: 30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: Complete as many Rounds as needed for training of: 40 Burpees 30 75# Snatch Today’s WOD was just a precursor to the Open 13-1 presented this…
WOD Tuesday 03-05-2013
WOD Type: “Adrian” WOD Warm-Up: 30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: Complete 7 Rounds for Time of: 3 Forward Rolls 5 Wall Climbs 7 Toes to Bar 9 Box Jumps @ 30″ Today’s WOD was completed, but not for time….
WOD Monday 03-04-2013
WOD Type: “Upkeep” WOD Warm-Up: 30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: Today was just a get in the box and do a WOD day. I’ve been really hit hard by that bicycle accident I had on Friday. With both…
WOD Sunday 03-03-2013
WOD Type: “Recovery Mode” WOD Warm-Up: 30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: It was all I could do today to just work on mobility. The knee is really stiff and I can’t make a full squat! I sure hope…
WOD Friday 03-01-2013
WOD Type: “30 Muscle Ups” WOD Warm-Up: 30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: Well, I was suppose to do 30 Muscle Ups, but have yet to do one. So, I went with performing 3 Pullups and 3 Dips for…