Sunday, January 17, 2010

3 WOD Day

Michael and Big Mikes THROW DOWN

Workout One
Five Rounds
15 pull ups
10 Burpees
5 Hand Stand Push Ups


Workout Two
Three Rounds 200 Meter Run
15 Wall balls 20lbs ball
15 Kettlebell Swings
Finish with Run
200 Meter Run


Workout Three
500 Meter Row
10 Deadlift 315lbs
15 Ring Dips
10 Over Head Squats 115lbs
20 Toe to Bar
15 Squat Cleans 50lbs.
50 Double Unders


The first workout time is slow. I need to warm up more before starting a WOD. I dont like warming up but it is starting to become mandatory if I want a great workout. Im not talking squat 10 times some pull ups and push ups. I have to do a short met con for 10 or 15 minutes to get my blood moving. Maybe this will change when it warms up in Austin.

All the folks who did the Workout. Andy Lewis had the best over all time after all three WODS!
Michael Winchester
Michael Gregory
Andy Lewis
Alex Janss
Eric Wood
Elliot Schrock

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