August 25th, 2012


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August 25th, 2012

Crap – Everything I just typed got deleted…

Today we did the following – I’ll re-explain what we’re up to on a future date…. really don’t want to re-type the 500 words!! We’re in the process of developing our next 6+month cycle

 

5 sets x 3 reps (increasing weight each set) – Deadlifts (1.5 min rest)

5 sets x 3 reps (increasing weight each set) – Power Clean (1.5 min rest)

5 sets x 3 reps (increasing weight each set) – Press (1.5 min rest)

 

Triple-setting the following:

5 rounds of 8 reps per exercise

Weighted Situps +10lbs

Weighted Chin-ups + 20lbs

Lying Tricep Extension – 90lbs

 

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Remember the fallen 20120823

Today’s WOD was inspired by the many firefighter LODDs (line of duty death) this year so far. I ended up using American numbers because the Canadian statistics were not up. There have been 55 LODDs this year, so we will be doing a 40# DB clean for each of the fallen.

So here it is, for time:

15 DB Cleans (full clean) @ 40# in each hand
Run 750m
15 DB Cleans @ 40#
Run 750m
15 DB Cleans @ 40#
Run 750m
10 DB Cleans @ 40#
Run 750m

My time was 24m31s.

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August 22nd, 2012


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August 22nd, 2012

Did an ‘in-law’ workout today – worked out with the in-laws prior to some drinking!!

3 rounds of the following;

1 minute kettlebell swings (45lb)
1 minute weighted sit-ups (15lb)
1 minute slam balls (25lb)
1 minute renegade rows (25lb)
1 minute kettlebell snatches (45lb)
1 minute rest

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August 20th, 2012


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August 20th, 2012

Working on man-makers with the family! Swimming and burpees on the floating dock to top things off.

100 x man-makers (20lb)

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August 19th, 2012


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August 19th, 2012

Cottage Wod!!

5 rounds of;

30 meter swim sprints
25 dock push-ups

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