WOD Type: “MetCon” WOD Warm-Up: 2 Mile Run at 21:02 10# Plate Shoulder Warm-Up Leg Mobility Work WOD Particulars: MetCon: 7 Rounds for Time of… 10 SDHP @ 95# 10 Dips Today’s WOD was taxing for sure. I’m still a bit wiped out after running 2 miles before even working out. To be honest, it’s kicking my ass!…
Category: Fitness
WOD Thursday 10-08-2015
WOD Type: “MetCon” WOD Warm-Up: 2 Mile Run at 21:02 10# Plate Shoulder Warm-Up Leg Mobility Work WOD Particulars: MetCon: 5 Rounds for Time of… 10 Bench Press @ 155# Row 25 Calories Today’s WOD was pretty quick after the run. I completed the run in 21 minutes and then I finished off strong with a…
WOD Tuesday 10-07-2015
WOD Type: “Strength & MetCon” WOD Warm-Up: 100 Calorie Row Warm-Up 10# Plate Shoulder Warm-Up Leg Mobility Work WOD Particulars: MetCon: 3 Rounds of… Helton (Modified) 20, 15, 10 Run 80 Meters 25# DB Squat Cleans Burpees Today’s WOD was fucking painful. I’m going to have to do this one again. I finished the workout in…
WOD Saturday 10-03-2015
WOD Type: “Strength & MetCon” WOD Warm-Up: 100 Calorie Row Warm-Up 10# Plate Shoulder Warm-Up Leg Mobility Work WOD Particulars: Strength: Squat@ 3 X 5 135#, 155#, 185# MetCon: 3 Rounds of… 5 Thrusters @ 30# DB 7 Pull-Ups 100 Meter Sprint Today’s WOD is just another step in the right direction! I still have a bunch of…
WOD Friday 10-02-2015
WOD Type: “Strength & MetCon” WOD Warm-Up: 100 Calorie Row Warm-Up 10# Plate Shoulder Warm-Up Leg Mobility Work WOD Particulars: Strength: Bench @ 3 X 5 155#, 190#, 207# MetCon: 21, 15, 9 of… Burpees .35 Mile Run Today’s WOD felt like I’m getting my mojo back! It’s been a long time feeling sick and I’m glad…
WOD Thursday 10-01-2015
WOD Type: “General Conditioning” WOD Warm-Up: 100 Calorie Row Warm-Up 10# Plate Shoulder Warm-Up Leg Mobility Work WOD Particulars: General Conditioning: 1 mile run (11:20) Shoulder Press: 3 X 10 @ 35#DB Dips: 3 X 6 KB Upright Rows: 3 X 10 @ 40# DB Curls: 3 X 10 @ 35# Each Today’s WOD was just…
WOD Monday 09-28-2015
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…
Down For The Count…
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….
Olympic Lifting Week Five Day Three
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%,…
Olympic Lifting Week Five Day Two
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#,…