W.O.D. 1.31.09

3 Rounds
25 Power Snatches (65/95)
25 Box Jumps
25 Push Ups
25 Sit Ups


"Life grants nothing to us mortals without hard work."


Appalachian Athlete said...

This looked like fun, but made up a wod at Beagle Boy's house:

5L, 5R walking lunge, 35lb d-bells overhead
5 burpees
5 Hand stand pushups

5 rnds, + 5,5,5, 2 HSPU's

surpisingly hard on the core.

Anonymous said...

Hammy Rehab WOD:

4 Rounds:
10L/10R 35 lb KB Press
25 Push-Ups
25 Sit-Ups
25 Air Squats for form
Time 29:45

Followed by:

1000 Meter easy Row: 6:57

3 Rounds:
15L/15R 35lb KB Rows
15 Left leg step ups on stairs
15 20lb Med Ball Shrugs
15 20lb Med Ball OH Press
15 10lb DB lateral raises
Did not time, but moved quickly

Finished with:
1000 Meter easy Row: 6:02
Foam roller & light stretching

This was my first day trying air squats, and I was able to get in 100 without any pain. It felt a little funny, but I guess that is to be expected. I will continue to add air squat reps, and if that goes well, then I will add the 20 lb MB, then 35 Lb KB, followed by the Oly bar, then slowly and progressively work back up on the plates.

I also ordered "The Stick" today, so I can work in some targeted self massage along with the roller. Check it out at wwww.thestick.com. I bought the "Sprinter" version to work on the legs.

If I feel good in the morning, then I may stop in to get some work on the pull-up bars.