WOD Type: “Strength & Couplet” WOD Warm-Up: 30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. Recon Ron Pull-Ups: 6, 5, 5, 4, 3 Reps @ Time of: 5:25 WOD Particulars: Strength: Power Cleans Find 4 Rep Max Round 1: 95# Round 2: 115#…
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WOD Tuesday 04-16-2013
WOD Type: “Strength & Couplet” WOD Warm-Up: 30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. Recon Ron Pull-Ups: 6, 5, 5, 4, 3 Reps @ Time of: 4:05 WOD Particulars: Strength: Bench Press 3 Rounds – 1, 2, 3 reps Round 1: 225#…
WOD Sunday 04-14-2013
WOD Type: “Couplet” WOD Warm-Up: 30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. Recon Ron Pull-Ups: 6, 5, 5, 4, 3 Reps WOD Particulars: TEN Rounds for time of: 135# Deadlifts @ 15 Reps 15 Pushups Today’s WOD was completed in 23:56. I was…
WOD Saturday 04-13-2013
WOD Type: “Chipper” WOD Warm-Up: 30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. Recon Ron Pull-Ups: 6, 5, 5, 4, 3 Reps WOD Particulars: Two Rounds for time of: .5 Miles Elliptical 20 KB Swings @ 43# .5 Miles Elliptical 15 Toes to Bars…
WOD Friday 04-12-2013
WOD Type: “Rest” WOD Warm-Up: 30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. Recon Ron Pull-Ups: 6, 5, 5, 4, 3 Reps WOD Particulars: NA today do to a nasty pinch in my back… Skill Work: N/A Teachable Moment: WOD Moment… Drink plenty of…
WOD Thursday 04-11-2013
WOD Type: “MetCon” WOD Warm-Up: 30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. Recon Ron Pull-Ups: 6, 5, 5, 4, 3 Reps WOD Particulars: Aerobic: Bike 17 Miles for time of: Road Bike for endurance Today’s WOD was completed in 1:10:21. I burned 735…
WOD Wednesday 04-10-2013
WOD Type: “Strength” WOD Warm-Up: 30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. Recon Ron Pull-Ups: 6, 5, 5, 4, 3 Reps WOD Particulars: Strength: Deadlifts @ 5, 5, 5, 5, 5 135# 185# 205# 225# 235# Today’s WOD was completed in one hour….
WOD Tuesday 04-09-2013
WOD Type: “Strength” WOD Warm-Up: 30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. Recon Ron Pull-Up Program: 6, 5, 5, 4, 3 Reps in under 3 minutes! WOD Particulars: Strength: Bench Press @ 10, 8, 5, 4, 3, 2 I started out with 135#…
WOD Sunday 04-07-2013
WOD Type: “Crossfit Open 13.5” 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 4 minutes of: 100# Thrusters @ 15 Reps 15 Chest to Bar Pull-Ups Today’s WOD was completed in the allotted 4 minutes with a…
WOD Monday 04-01-13
WOD Type: “Make-Up Day” 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: Thrusters @ 2,2,2,2,2,2,2 I started out with 45# for 8 reps, 65# @ 8 reps, 75# @ 6 reps, 85# @ 5 reps, 95# @ 3 reps,…