WOD Type: “Strength” WOD Warm-Up: 100 Calorie Row Warm-Up WOD Particulars: Strength: Bench Press: Pause 2 Seconds 2″ (Find 5 Rep Max) 135# x 12 Rep Warm-Up 155#, 185#, 199#, 210# (PR) 5% – 10# = 199# x 4R 10% – 20# = 185# x 5R Push Press: 5 Rep Max… 105#, 125#, 141#, 152#…
Category: Blog
Olympic Lifting Week One Day One
WOD Type: “Strength” WOD Warm-Up: 100 Calorie Row Warm-Up Leg Stretches WOD Particulars: Strength: Hang Snatch From the Hip: Find 3 Rep Max, then -5%, -10% for 3 Reps 45#, 65#, 72.5# 5% = 65# x 3 Reps 10% = 45# x 3 Reps Back Squts: 5 Rep Max… 5 x 5 @ 205# Snatch…
WOD Monday 08-03-2015
WOD Type: “Strength” WOD Warm-Up: TRX warm-Up Shoulder warm-up Leg Stretches WOD Particulars: Strength: Bench Press: Pause 2 Seconds 2″ (Find 5 Rep Max) 165#, 175#, 185#, 195#, 205# 5% – 10# = 195# x 5R 10% – 20# = 185# x 5R Push Press: 5 Rep Max… 115#, 125#, 135#, 145#, 150# 5% –…
WOD Sunday 08-02-2015
WOD Type: “Strength” WOD Warm-Up: TRX warm-Up Shoulder warm-up Leg Stretches WOD Particulars: Strength: Snatch: 60/2 @ 45# 70/2 @ 55# 80/2 @ 65# 85/2 @ 70# 90/1-2 @ 75# Power Clean 60/2 @ 125# 65/2 @ 135# (70/2)3 @ 145# CDL 80/3 @ 165# 85/3 @ 175# (90/2)2 @ 190# 100/2 @ 210# Back…
WOD Friday 07-17-2015
WOD Type: “Strength & Metcon” WOD Warm-Up: TRX warm-Up 100 Single Unders 100 Jumping Jacks WOD Particulars: Strength: Deadlifts 1 x 10 @ 135# 1 x 8 @ 225# 1 x 6 @ 255# 1 x 6 @ 255# 1 x 8 @ 225# MetCon: 12 Minute AMRAP of… 15 Deadlift @ 155# 12 Burpees 9…
WOD Thursday 07-16-2015
WOD Type: “Metcon” WOD Warm-Up: TRX warm-Up Plus… 100 Single Unders 100 Jumping Jacks WOD Particulars: MetCon: 21, 15, 9 of… Power Clean @ 135# Pull-Ups Total Time: 14:28 Today’s WOD a ball smasher! I should be able to do this workout in under 10 minutes. I will be working harder on pull-ups as it…
WOD Wednesday 07-15-2015
WOD Type: “Strength & Metcon” WOD Warm-Up: TRX warm-Up WOD Particulars: Strength: Overhead Squats 1 x 10 @ 45# 3 x 5 @ 65# MetCon: 7 Rounds of… Lucky Slevin 7 Power Snatch @ 95# 7 Pull-Ups 7 Push-Ups Total Time: 19:53 Today’s WOD is another heavy hittin day on the engine! My breathing was through…
WOD Monday 07-13-2015
WOD Type: “Strength & Metcon” WOD Warm-Up: TRX warm-Up WOD Particulars: Strength: Squats 1 x 10 @ 135# 1 x 5 @ 175# 1 x 5 @ 200# 1 x 5 @ 225# Total Weight: 4,350# MetCon: 10 Minute AMRAP of… 2 Thrusters @ 115# 8 Box Jumps @ 20″ 10 KB Swings @ 44# 20…
WOD Sunday 07-12-2015
WOD Type: “Strength & Metcon” WOD Warm-Up: 100 Calorie Row Warm-Up WOD Particulars: Strength: Bench Press 1 x 10 @ 135# 1 x 7 @ 165# 3 x 5 @ 215# MetCon: 5 Rounds of… 5 Incline Bench Press @ 95# 10 Dips 15 Push-Ups Total Time: 14:57 Today’s WOD started out a bit slow, then…
WOD Wednesday 07-08-2015
WOD Type: “MetCon” WOD Warm-Up: 100 Calorie Row Warm-Up WOD Particulars: MetCon: 3 Rounds of… .12 Mile Run .05 Walk .25 Mile Run .05 Walk .50 Mile Run Time: 30:30 Distance: 3.05 Today’s WOD is a run repeat. I did this workout a bit faster this time. Not only that, I rest walked a lot less and ran more of…