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#…
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WOD Monday 02-25-2013
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 Saturday 02-23-2013
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 Friday 02-22-2013
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…
WOD Tuesday 02-19-2013
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 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…
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 +…