WOD Type: “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 3, 3, 3, 3, 3, 3, 3 of: Push Press @ 135# 140# 145# 150# 155# 160# 165# Today’s WOD was completed even though this is actually…
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WOD Monday 02-18-2013
WOD Type: “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 5, 5, 5, 5, 5 of: Squats @ 135# 155# 175# 195# 205# Today’s WOD was completed even though I was sore as hell. Skill Work: HSPU’s…
WOD Sunday 02-17-2013
WOD Type: “Metcon” 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 as many rounds as possible in 15 minutes of: 10 Kettlebell Swings @ 2 Pood (73#) 10 Box Jumps @ 24″ 10 Ring Dips Today’s WOD was…
WOD Saturday 02-16-2013
WOD Type: “Metcon” 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: 135# Push Jerks @ 7 Reps 7 Chest to Bar Pull-Ups 7 Burpees Today’s WOD was completed in 22:40. Great workout. I…
WOD Thursday 02-14-2013
WOD Type: “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 1, 1, 1, 1, 1, 1, 1 of: Power Cleans Today’s WOD was completed at the following weights: 135# @ 1 140# @ 1 145# @ 1…
WOD Wednesday 02-13-2013
WOD Type: “Hortman” 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 as many rounds as possible in 45 minutes of: 800 M run 80 Squats 8 Muscle-Ups Today’s WOD was completed at three rounds + .5 mile +…
WOD Monday 02-11-2013
WOD Type: “Jackie” 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: Proceed through the sequence below for time of: 1000 M Row (Sub: 100 SDHP) 50 45# Thruster 30 Pull-Ups Then I added another no time WOD of: Ring…
WOD Sunday 02-10-2013
WOD Happy Birthday goes out to my daughter Holly who is 27 today… WOD Type: Crossfit.Com 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: Proceed through the sequence below completing 7 rounds at 2 reps of: Hang Power…
WOD Saturday 02-09-2013
WOD Type: Crossfit.Com Workout 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: Proceed through the sequence below completing 2 rounds for time of: 100 Double Unders 50 95# Shoulder to Overhead 25 Toes to Bar Today’s WOD Time was…
WOD Thursday 02-07-2013
WOD Type: 12-3 MetCon 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: Proceed through the sequence below completing as many reps as possible in 18 minutes of: 15 Box Jumps @ 24″ 12 115# Push Press 9 Toes to…