Category: Blog

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. WOD Particulars: Perform the following : 75 Handstand Pushups 20 Double Unders – Top of every minute Today’s WOD Time was a quick 14:48 Teachable Moment: Instead of cardboard cereal and…

WOD Type: Strength 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: Perform the following : Deadlifts – 5 Sets @ 3 Reps Today’s WOD Time was a real ass kicker! Pun intended. Anyway, my weights for the day started…

WOD Type: 1/4 Sean WOD Warm-Up: 30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: Perform the following : 11 Chest to Bar Pullups 75# Front Squat @ 22 Reps Today’s WOD Time was 11:15. I only completed three rounds as dinner was…

WOD Type: Test 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: Perform the following : L-Sit for time Handstand Walk for Distance Chest to Bar Weighted Pullup for Load Snatch 1 Rep for Load Double Under Practice Rings Practice…

WOD 3 Rounds for Time of: WOD Warm-Up: 30 minute standard warm-up WOD for mobility. Overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: 3 Rounds for time of: 30# Dumbbell Squat Snatch (Right Arm) @ 15 Reps 15 GHD Sit-Ups 30# Dumbbell Squat Snatch (Left Arm) @ 15 Reps 15 Knees to…

WOD: Fight Gone Bad (FGB) WOD Warm-Up: 30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: Max Reps in 18 minutes of: Wall Ball 10 feet @ 20# Sumo Deadlift High Pull @ 75# Box Jumps @ 20″ Push Press @ 75# Sumo…

WOD: Chipper for Time: WOD Warm-Up: 30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: Chipper for time or: 30 Handstand Push-Ups 40 Pull-Ups 50 Kettlebell Swings @ 1.5 Pood 60 Sit-Ups 70 Burpees Today’s WOD Time was 24:11 and the burpees suck…

Rest Day WOD Warm-Up: N/A WOD Particulars: Walked with my wife on the city park trail. Distance: 3 miles… Teachable Moment:

Rest Day WOD Warm-Up: N/A WOD Particulars: Walked with my wife on the city park trail. Distance: 3 miles… Teachable Moment: Weight Loss 5 Healthy Tips To Weight Loss The world is fascinated with weight loss, some for health reasons and others for cosmetic. No matter the reason, many people try harsh diets that never…

WOD Type: Strength Complete 5 Sets for 5 Reps of: Deadlifts WOD Warm-Up: 30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. I also included two sets of 10 reps of deadlifts @ 135#. WOD Particulars: Today’s WOD came the website again. I completed all…