We will be posting WOD's on the blog every Sunday, Tuesday, and Thursday evenings.
These WOD's will be open for anyone to do the day following.
For example: Sunday's posted WOD will be done Monday; Tuesday's posted WOD will be done Wednesday, etc.
The WOD will be such that anyone at any skill level can complete the work. (in some cases it may have to be scaled)
You complete the WOD on the specified day (preferably not 2,3,4..days after) and you post your results that day.
It may look like this:
Complete as many rounds in 20 minutes:
5 clap pushups
15 sit-ups
25 squats
18 rounds + 4 push-ups
You then compare your results to everyone else who completed the WOD for that day.
This is intended to be done in addition to your individual programming from Mike.
Let's strengthen the community and have a lot of fun getting fit(ter).
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8 comments:
Excellent - will be good.
WOD
Push Press.Push Jerk.Split Jerk 2.2.2 X4Sets
(55/60/65/70)
For Time:
20GHD Sit ups
50Anchored sit ups
20GHD Sit ups
50Anchored Sit ups
Time:8.21
+
100 PUB
WOD - AMRAP in 20min.
2 Deadlift @ 135#
4 Push-ups
6 GHD sit-ups
8 jumping chin-ups
9 rounds and 20 PUB
Did the Big Dawg Competition yesterday:
3-RM Snatch + Burpes in 7 min:
135/108 = 243
3 min rest:
4 min row for calories: 64
3 min of pull ups: 57
2 min of Bodyweight Back squat: 25
1 minute of 135# push press: 7
(60 second rest between each station)
Total Score: 396
Almost hurled after the chins. Brutal WOD!
Did at least 50 burpees in warm-up; we'll call it 150 for the day.
monday wod.
a1. bench press 55# amrap x 4 sets 120 rest
1. 12 2. 10 3. 8 4. 9
a2. hanging knee raises amrap x 4 sets 120 rest
1. 6 2. 5 3. 5 4. 4
3x 1min on/ 1min off - jump rope
1. 77 2. 98 3. 80
3x 1min on/ 1min off - anchored sit ups
1. 24 2. 20 3. 19
Monday Sept 27 WOD
A1. Medium grip bench press 2-3 x 5 sets
3/55#,3/65#,3/70#,1/75,1/75
A2. Ring Rows 10+ x 5 sets
10/10/12/14/12
B1. Depth push-up, AMRAP x 3 sets
3,2,2
B2. Row sprint 100m x 3 sets
24secs/25secs/23secs
C. Push-up Burpees, 10 fast reps x 3 sets
10/10/10
Could not keep time on burpees but the first 10 were faster than last ten.
WOD
A.Hang power snatch,5-5-5
50lbs (tried 55lbs, could not get it over head)
B.Hang power clean,5-5-5,
55Lbs
3rounds for Time
15 Kneeling push ups
15-25Lbs floor to overhead
Time: 4.45mins(down 45sec)
AMRAP GHD sit ups in 3min
48 (no improvement)
Wed Sept 29 WOD for time:
250 jump rope
750 m row
20 DB Thruster 20#/hand
30 DB Walking lunges 20#/hand
20 DB Squats 20#/hand
750 m row
250 jump rope
my time today 25:03 plus 20 PUB
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