WOD Type: “Metcon, Strength & Triplet” WOD Warm-Up: 10 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. Recon Ron Pull-Ups: Step 15: 8, 7, 5, 5, 5 – Time for today’s Recon Ron was 4:12… Burgener Warm-up WOD Particulars: Metcon: Bike 11.5 Miles…
Tag: Healthology
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 Wednesday 03-13-2013
WOD Type: “Flu of Death Warmed Over” 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 the following: Mobility Warm-up TRX Warm-up 2 Sets of 45# deep back squats 2 Sets of 45# Push Press Today’s WOD was nothing more…
WOD Wednesday 10-24-2012
WOD: Strength Day 18: WOD Strength Session will be 3 Sets @ 10 Reps of: Power Cleans @ 95# After my Strength WOD Routine, I completed a MetCon for time; 21, 18, 15, 12, 9, 6, 3 95# Sumo Deadlifts High Pulls Box Jumps @ 24″ WOD Time: My time for this MetCon was 19:44. This WOD…
WOD Tuesday 10-02-2012
WOD Strength Day 6: WOD Strength Session will be 3 Sets @ 5 Reps Heavy of: Power Cleans: 140 lbs. X 5 X 3 WOD Session: This WOD MetCon is 4 rounds for time: 10 Dumbbell Hang Power Snatches @ 30 lbs. 10 Kettlebell Swings @ 45 lbs. 10 Air Squats My time in this…
WOD Monday 09-10-2012
Rounds Down Today’s WOD Reps: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 WOD Time: 27:07 Deadlifts @ 85lbs. Burpees Cleans @ 85lbs. I thought today’s session was actually going to be a little easier then Saturdays session. I was WRONG! I fell to the floor after the WOD was over and it…
WOD Saturday 09-08-2012
Puke Worthy This WOD was an absolute killer for me! My wife actually named it for me after she came out and saw me. Anyway, on with the session… WOD Reps: 20, 15, 10, 6, 4 Bench: 135, 155, 175, 195, 205 Box Jumps Dips TRX Single Leg Lunges After my 10 minute warmup, the…
WOD Friday 09-07-2012
TRX-Crossfit #1: For Time: 23:26 REPS: 20, 10, 10 Push-ups Pull-ups TRX Handstand Push-ups TRX Inverted Rows TRX Squat Rows