W.O.D. 10/15/2012

Workout Of the Day

Three rounds for time of:

  • 30 pound GHD Bench press, 45 reps
  • 25 Back extensions
  • Run 800 meters

Plus 5 round heavy bag work.

My legs feel like jello.

W.O.D. 8/8/12

Workout Of the Day

20 min. on the Elliptical

4 rounds (20s. on / 10s. off)

  • Jumprope
  • Kettlebell 2-Hand Swing (overhead)
  • Pull Ups
  • Dumbell Thrusters

W.O.D. 9/24/12 - Back On The Horse

After almost of month of rehab on my back and leg, I am back to working out - pain free today!

Workout Of the Day

75 of each for time:

  • pullups
  • sit ups
  • push ups
  • 30lb Squats

my time - 32:33

W.O.D. 08/29/2012

Workout Of the Day

6 Rounds 40s on / 20s off

  • Jump Rope
  • Heavy Bag
  • Battle Ropes
  • Sit-Ups

W.O.D. 08/27/2012

Workout Of the Day

10-9-8-7-6-5-4-3-2-1 Reps for time of:

  • Pullups
  • Two-Arm Overhead Kettlebell Swings (50#)
  • Push-Ups
  • Dumbell Thrusters (35#)

time: 29:41

Back at it after an extended rest.. Always tough getting back into  the swing of things.

W.O.D. 08/06/2012

Workout of The Day

20s on / 10s off (no rest between)

  • 8 rounds - pullups
  • 8 rounds - push ups
  • 8 rounds - sit ups
  • 8 rounds - squats

(2 minute rest)

  • 5 rounds - dumbell thrusters (30#)
  • 5 rounds kettlebell swings (45#)
  • 5 rounds deadlifts (60#)
  • 5 rounds dips (did not finish)

W.O.D. 08/01/12 “Brutal”

Workout of the Day

Okay, this was sort of a hybrid. I did the RX’d workout but that didn’t feel too strenuous, so I added a second workout on top of it.

3-3-3-3-3-3 Olympic Clean-n-Jerk (increasing weight)

95#, 115#, 135#, 165#, 175#

—plus—

4 rounds 30s on // 30s off:

  • heavy bag
  • battle ropes
  • sit ups
  • plank dumbell rows
  • 45# kettlebell swings

in the end it was a pretty brutal workout.

W.O.D. 06/30/12

Workout Of the Day

3 rounds for time:

  • 15x 185# Squat
  • 15x Burpee to Knee-Up
  • 15x Pullups*

time: 20:47

W.O.D. 07/23/2012

Workout Of the Day

For time:

6 Rounds

  • 6x 95# Deadlift
  • 6x 95# bent over row
  • 6x 95# hang cleans
  • 6x 95# thrusters
  • 6x barbell pushups

Run 400m

time: 24:53

W.O.D. 07/16/2012

Workout Of the Day

21-15-7 reps for time:

  • 135# cleans
  • dips*
  • pull-ups*

time: 24:34