WOD Type: “Strength” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Bench & Incline Bench… WU @ 95#, 135# & 165# Bench 7 @ 3 of 205# Incline 5 @ 8 of 115# Total Weight: Bench = 4,700# Incline Bench = 4,600# Dress…
Tag: cycling
WOD Sunday 04-06-2014
WOD Type: “Endurance/Rest Day” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: 17 mile road bike for time… 17 miles for time Today’s WOD was a fantastic ride around my extended loop. Completed 17.1 miles in 1:12:18. Total elevation gain 1,019 feet and burned 718 calories……
WOD Sunday 03-23-2014
WOD Type: “Endurance/Enjoyment” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: 10 mile road bike for time… 10 miles for time Today’s WOD was a fantastic ride around my usual loop. Completed 11.2 miles in 51:16. Total elevation gain 693 feet and burned…
WOD Sunday 03-09-2014
WOD Type: “Strength & MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Thrusters (7 @ 2)… 95#, 105#, 115#, 125#, 135#, 145#, 155# Goal for this time next year: 205# MetCon: 20, 15, 9 of… Wall Balls Pull-Ups Time: 8:00. Goal…
WOD Friday 02-14-2014
Happy Valentine’s Day! WOD Type: “Endurance” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Endurance: Enjoyment Bike Ride… Time: 1:14:15 – Wow, what a beautiful day for a ride! Today’s WOD was played out on the back streets in Oak Harbor. I…