Daily WOD

LIFT:

SKILL WORK:
1 MINUTE OF DOUBLE UNDER WORK
1 MINUTE HANDSTAND WORK
PERFORM THIS WAY FOR 10 MINUTES
5 MINUTES EACH EXERCISE

WORKOUT:

8  ROUNDS FOR TIME

6   SNATCH @155/105
6   HSPU
15  BOX JUMPS @30/24
30 DOUBLE UNDERS

LIFT:

SUMO DEADLIFT
8 X 2
2 REPS EVERY 75 SECONDS

WORKOUT:

FOR TIME:
100FT DB LUNGE WALK (50s/35s)
21 BURPEE PULL UP
100FT DB LUNGE WALK (50s/35s)
15 BURPEE PULL UP
100FT DB LUNGE WALK (50s/35s)
9 BURPEE PULL UP
100FT DB LUNGE WALK (50s/35s)

SORRY I HAVE NOT BEEN IN BUT THE SIMPLE SURGERY DIDNT TURN OUT TO BE SO SIMPLE OR AT LEAST I THOUGHT IT WAS A SIMPLE SURGERY.  MAYBE I SHOULD START RESEARCHING THESE SURGERIES BEFORE I JUMP INTO THEM.
ACTUALLY THE SURGERY WENT GREAT, HE TOOK OUT THAT HUGE ASS CLOT IN MY LEG AND WHEN I WOKE UP I FELT GREAT SO I WENT HOME THE NEXT DAY AND THEN SHIT JUST STARTED FLOWING DOWN HILL AT A RATHER QUICK PACE,  ALL OF A SUDDEN I WENT FROM WALKING WELL TO HOLDIN ONTO MY LEG IN A FETAL POSITION CRYING LIKE WHEN I WAS 5 YEARS OLD AND MY FATHER CAUGHT ME STEALING THAT SNICKERS BAR FROM THE CORNER DELI!
MAN WHAT A BEATING I TOOK FOR THAT ONE.  I WOULD MUCH RATHER BE HOLDING ON TO MY LEG AND WEEPING.

ANYWAYS, IT ENDED UP BEING AN INFECTION IN MY LEG.  I NEVER REALIZED INFECTIONS COULD BE SO PAINFUL.
GEEZ, IT FELT LIKE SOMEONE WAS BLOWING UP MY LEG AS IF IT WAS A BASKETBALL WITH THE SOLE PURPOSE OF MAKING IT POP!
I HAD TO HOBBLE TO THE BATHROOM SO FAST OR I WOULD BE IN SO MUCH PAIN I’D HAVE TO TAKE A SEATED BREAK HALFWAY THERE.
SO I HAD TO GO BACK INTO THE HOSPITAL ON FRIDAY NIGHT AND I’M HERE TILL THE INFECTION IS UNDER CONTROL.
THE GOOD NEWS IS I WAS ABLE TO CRAWL TO THE BATHROOM INSTEAD OF PEEING IN THAT ICED TEA JUG THEY GIVE YOU IN THE HOSPITAL INSTEAD OF ACTUALLY GIVING YOU ICED TEA, ALTHOUGH MY PISS LOOKED LIKE ICED TEA SO I MAY MAKE THE HONEST MISTAKE OF DRINKING IT.

HOPEFULLY I’LL BE BACK THIS WEEK SOMETIME IF EVERYTHING GOES WELL, YEAH RIGHT LIKE THAT WILL HAPPEN!
THANKS FOR ALL THE CALLS AND MESSAGES OF CONCERN BUT BY NOW THIS IS JUST A NORMAL OCCURRENCE.
SEE YOU GUYS SOON!

LIFT:

BACK SQUAT
20 REPS
ADD WEIGHT FROM THURSDAY

WORKOUT:

TEAMS OF 2
3000m ROW
60 CLEAN AND JERKS  (135/95)
ALTERNATE PARTNERS EVERY 500 METERS
CHOOSE HOWEVER YOU WANT TO BREAK DOWN THE CLEAN AND JERKS

LIFT:

SNATCH
5 X 3 @75%
3 REPS EVERY 90 SECONDS

WORKOUT:

3 ROUNDS
800m/700 ROW
30 WALL BALLS  (20/14)

SKILL:

MUSCLE UPS

WORKOUT:

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.

LIFT:

SUMO DEADLIFT
5 X 5
5 REPS @70-75%
EVERY 90 SECONDS
USE THE WEIGHT FROM THE PREVIOUS WEEKS IF YOU ARE NOT SURE OF YOUR WEIGHT

WORKOUT:

FOR TIME:
50 WEIGHTED STEP UPS 24/20  (50/35)
50 PULL UPS
35 WEIGHTED STEP UPS
35 PULL UPS
20 WEIGHTED STEP UPS
20 PULL UPS

IF YOU FEEL LIKE YOU ARE IN A GIVING MOOD ON THIS HOLIDAY WEEK
HERE IS A LINK FROM TOM MILANAS’ CHARITY TO DONATE TO RESEARCH FOR CANCER, YOU CAN ALSO WIN
A MEAL AT RAO’S IN THE CITY.
https://mancavehealth.org/product/lunch-at-raos-raffle/

LIFT:

THIS SHOULD BE PRETTY, PRETTY DIFFICULT BY NOW.  IF YOU HAVE BEEN RAISING THE WEIGHT AS YOU SHOULD HAVE BEEN THIS WEEK SHOULDN’T BE EASY.  IN OTHER WORDS IF YOU ARE STILL DOING 20 REPS STRAIGHT AND TAKING 30 SECONDS TO RECOVER SOMETHING IS AWRY.
BE SURE TO ADD SOME WEIGHT, IT DOESN’T HAVE TO BE 5 OR 10 LBS, 3, 2 OR EVEN 1 LB IS OK TO RAISE.  AS LONG AS THE 20 REPS ARE NOT EASY TO COMPLETE.

WORKOUT:

TEAMS OF  2
2000m ROW
75 SYNCRO KB SWINGS  (1.5/1)
1500m ROW
100 SYNCRO PUSH UPS
1000m Row
75 SYNCRO KB SWINGS  (1.5/1)

LIFT:

BENCH PRESS

4 SETS TILL FAILURE @70%
REST 2 MIN BETWEEN SETS

WORKOUT:

50 DUMBBELL STEP UPS @50/30
40 BURPEE OVER BAR
30 POWER CLEANS @165/115
20 BAR MUSCLE UPS
10  POWER SNATCH @165/115

LIFT:

BACK SQUAT
20 REPS
ADD WEIGHT FROM MONDAY

WORKOUT:

50-40-30-20-10
BIKE OR ROW FOR CALORIES
WALL BALL @20/14

LIFT:

EVERY 90 SECONDS COMPLETE:
1.  POWER SNATCH
2.  HANG POWER SNATCH
3.  HANG SQUAT SNATCH
FOR 8 ROUNDS TOTAL

WORKOUT:
17  MIN AMRAP
10  TOES TO BAR
10  RIGHT ARM KETTLE BELL DOWN PRESS @55/35
10  LEFT ARM KETTLE BELL DOWN PRESS @55/35
35  DOUBLE UNDERS