Daily WOD

IT’S TUESDAY, OR IS IT MONDAY OR WEDNESDAY? AHH WHO GIVES A CRAP.
FOR THOSE OF YOU FOLLOWING ME I SAW THE SURGEON YESTERDAY, MONDAY.  FOR THOSE OF YOU WHO DON’T REALLY CARE THE SAME THING GOES FOR YOU.
EVERYTHING SEEMS TO BE LOOKING GOOD, SCARS ARE HEALING UP NICELY, I’M FAT, HAIRY, AND BLOATED.
I DON’T KNOW WHAT THIS GUY IS THINKING BUT APPARENTLY THE MOST IMPORTANT THING TO HIM IS MY HEART, HA!
ISN’T EVERYTING ABOUT HOW YOU LOOK?

LIFT:

BULGARIAN SPLIT SQUATS
COMPLETE
5 DROP SETS FOR EACH LEG
THE FIRST SET SHOULD BE WITH A DB THAT ALLOWS YOU TO GET AROUND 6-10 REPS
THEN DROP THE WEIGHT OF THE DUMBBELL AND FAILURE SHOULD BE AROUND 10-15 REPS
AND THE LAST DROP SET SHOULD BE AROUND 15-20 REPS
DO THIS FOR BOTH LEGS THEN REPEAT 4 TIMES
SO…
LET’S SAY YOUR SET MAY LOOK LIKE THIS
60 LBS DB X 9 REPS, THEN DROP TOO:
45 LBS DB X 13 REPS, THEN DROP TOO:
30 LBS DB X 20 REPS, THIS IS YOUR LAST SET THEN SWITCH LEGS
REPEAT THIS FOR A TOTAL OF 5 SETS EACH LEG

WORKOUT:

12 MIN AMRAP
5    POWER CLEAN @165/115
10  TOES TO BAR
15   PUSH UPS

I CAN’T BELIEVE IT’S ALMOST THE MIDDLE OF MARCH ALREADY!
I GUESS WHEN YOU ARE SITTING AROUND DOING ABSOLUTELY NOTHING ALL FUCKING DAY YOU WOULD THINK TIME WOULD MOVE SLOW, MAYBE I’M HAVING A PISSA AND DON’T REALLY KNOW IT.
I HOPE YOU GUYS ARE ALL DOING WELL, WITH THE OPEN AND JUST IN GENERAL, ENOUGH ABOUT YOU!
I’M NOT HAPPY, I’M FUCKING MISERABLE .  I HIGHLY RECOMMEND AGAINST EVER DOING THIS IF YOU’RE CONTEMPLATING PERFORMING THIS ESCAPADE.
BEFORE I WENT IN I WAS HOPING FOR THE SAME THINGA MA JIGGE THAT TONY STARK GOT IN HIS HEART THAT KINDA MADE HIM IRON MAN BUT I JUST GOT STUCK WITH THE SAME OLD CRAP I HAD BEFORE.
WHICH APPARENTLY WERE’NT TO GOOD IN THE FIRST PLACE.

LIFT:

BACK  SQUAT:

PARTNER WORKOUT
CHOOSE A CHALLENGING WEIGHT BOTH OF YOU CAN DO FOR 7 REPS.  IF YOU NEED DIFFERENT BARBELLS THAT’S OK, SET UP TWO BARBELLS.
ONCE THE CLOCK STARTS, THE BOTH OF YOU START ALTERNATING AND DON’T STOP ALTERNATING UNTIL EACH OF YOU COMPLETE 49 REPS
NO REST BETWEEN SETS JUST KEEP MOVING TILL BOTH MEMBERS ARE DONE

DS
WORKOUT:

3 ROUNDS WITH 1 MIN REST
ROW 500/400  (SPRINT THIS SHIT)
21 THRUSTER  @95/65
12 PULL UPS C2B IF POSSILBE, IF NOT THEN DO CHIN OVER BAR
1 MIN REST AFTER EACH SET

LIFT:

DEADLIFT W/ BAND
8 X 6

@50-60% FOCUS ON STAYING TIGHT MOVING SLOWLY ON THE WAY DOWN AND EXPLODING UP QUICKLY
DON’T LOSE YOUR POSTURE ON THE WAY UP.   USE THE BAND AROUND YOUR FEET

WORKOUT:
50 REPS (25 EACH LEG) DUMBBELL STEP UPS @24″/20″ WITH 50LB/25LB
40 CLEAN AND JERK @145/95
30 BURPEES WITH 1 FOOT JUMP
20 HANDSTAND PUSH UPS
10 MUSCLE UPS
COMPLETE FOR TIME

LIFT:

SLRDL
PERFORM 50 REPS OF EACH LEG
@55/35

WORKOUT:

3  Double KB Snatch  @55/35
1-2-3-4-5-6-7-8-9-10-11-12  Thruster @55/35
For 12 Minutes

LIFT:

BULGARIAN SPLIT SQUAT

7 X 12  6 REP EACH LEG
EVERY 90 SECONDS

BULGARIAN SQUATS ARE USEFUL FOR EQUALIZING THE STRENGTH IN YOUR LEGS.
MOST PEOPLE DON’T HAVE THE SAME SYMMETRY OR STRENGTH IN THEIR LEGS, TRAINING THEM INDEPENDENTLY IS THE PERFECT WAY TO GET THEM EQUAL.
SO DON’T OVERLOOK THEM.

WORKOUT:

12 MIN EMOM
3 CLEAN AND JERKS @135/95
5 BURPEES

DUE TO THE WEATHER TOMORROW, MONDAY THE 4TH THE GYM
WILL BE CLOSED FOR THE FIRST TWO CLASSES.
THERE WILL BE NO 5:30 AND 7 AM CLASSES TOMORROW, MONDAY.
THE GYM WILL OPEN AT 8:15 AM TOMORROW.
SORRY FOR THE INCONVENIENCE TOMORROW.  MAYBE I SHOULD TRY MY HAND AT SHOVELING TOMORROW!!!!

Lift:

Back Squat
20 Reps
Add 5 lbs from last week

Workout:

3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute

Men: 20-lb. ball, 115-lb. deadlifts and cleans
Women: 14-lb. ball, 75-lb. deadlifts and cleans

Beginning on an 8-minute clock, complete as many reps as possible of:

25 toes-to-bars
50 double-unders
15 squat cleans, 135 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars
50 double-unders
11 squat cleans, 225 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars
50 double-unders
9 squat cleans, 275 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars
50 double-unders
7 squat cleans, 315 lb.

Stop at 20 minutes.

TEAM OF 2

PARTNER 1 COMPLETE 500 METER ROW

PARTNER 2 COMPLETE AS MANY REPS AS POSSIBLE IN THE 500 ROW TIME OF:

100 GHD SIT-UPS
100 BACK EXTENSIONS
100 PUSH UPS

WORKOUT:

30 MIN AMRAP
DEADLIFT @275/165
EITHER HSPU 10 REPS OR HAND RELEASE PUSH UPS 10 REPS
15 BOX JUMPS @24/20