Category: Blog

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 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 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 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 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…

WOD Type: “5K Run” 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 a 5K run and decided to do a Biathlon instead of a bike, run, bike. Here’s the layout: Bike 6 Miles…

WOD Type: “Zeus” 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: Complete 3 Rounds for Time of: 30 Wall Balls 10 @ 20# 30 – 75# Sumo Deadlift High Pull 30 – Box Jumps @ 20″ 30 – 75#…

WOD Type: “Grace” 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 1 Round for Time of: 30 Reps of Clean and Jerk @ 135# Today’s WOD was completed, but not with the same weight. I could have done the…

WOD Type: “MetCon & Strength” 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: Complete 7 Rounds for Time of: 35 Double Unders 1 Snatch (1 Attempt per Round) Today’s WOD was completed in a time of 24:07. The total…

WOD Type: “MetCon & Strength” 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: Complete 12, 9, 6, 3 of: 95# Power Snatch Burpee Today’s WOD was completed in a time of 6:24 which was good, but I could have…