Today’s WOD: Row or run a 5k with a partner. Sumo Deadlift High Pulls can be substituted for the rows, with 1 SDLHP equal to 10 meters. First partner sets the pace for the other partner. Partners can switch places as many times as they wish, but the second partner must row/run as much as the first. Partner 1 always …
WOD 2/13/08
Today’s WOD: 10 Rounds: -100M Run -8 Dumbbell Thrusters -5 Pull-ups
WOD 2/12/08
Today’s WOD: At the beginning of each minute, perform X number of back squats, where X equals the current minute. For example, on minute 1, 1 back squat, on minute 2, 2 back squats. Continue until you cannot perform the required number of back squats within the span of one minute. Guys: 65# Girls” 45# -VCU’s rugby team doing bear …
WOD 2/11/08
Today’s WOD: 21-18-15-12-9 -Wall Ball Shots (20# ball guys, 12# girls, 10′ target) -Pull-Ups
WOD 2/8/08
Today’s WOD: 6 Rounds: -1 minute of Overhead Squats -1 minute of Burpees -1 minute of Rest -Chad on dumbbell cleans. Work is almost completed on the bathroom and office. Things will start looking much better soon!
WOD 2/7/08
Today’s WOD: -Run 1 mile -Rest 5 minutes -Run 800M -Rest 5 minutes -Run 400M
WOD 2/6/08
Today’s WOD: Back Squat 3-3-3-3-3 or “Fran” 21-15-9 -Thrusters -Pull-Ups -Jake working on a tire flip. He will be competing in an amateur strongman contest in May.
WOD 2/5/08
Today’s WOD: -30 Renegade Man Makers Chasing Kaz is the blog of two amateur strongmen. Great reading, just recently posted several videos on sandbag training. -Brandon doing 95# overhead walking lunges
WOD 2/4/08
Today’s WOD: Overhead Squat 3-3-3-3-3 Then 9 Rounds: -5 Box Jumps -5 Kettlebell Swings -5 Pull-Ups Andre has finished up his Mass Gain program. Check out his blog to see his final lifts! Brandon and Andre will be competing in their first Olympic Weightlifting competition March 15th in Hampton.
WOD 2/1/08
Today’s WOD: Hang Power Snatch 2-2-2-2-2-2-2- Then 4 Rounds: -70 Jump Rope Singles -50 Squats -30 Knees to Elbows -Sandbag Clean and Jerk