Friday
Warm Up
500 meter row, dislocates, foam roll
Work Out
70 KB X 21 X KB Swings
70 KB X 21 X KB Thruster
BW X 21 X Chin Ups
70 KB X 15 X KB Swings
70 KB X 15 X KB Thruster
BW X 15 X Chin Ups
70 KB X 9 X KB Swings
70 KB X 9 X KB Thruster
BW X 9 X Chin Ups
13 minutes
[quote]Derek542 wrote:
[quote]JoeGood wrote:
Not going to lie, that WOD looks like it sucked.[/quote]
Which one Joe? Todays? It was not that bad, I plan on trying it again next week and bump it up to 135. [/quote]
Anything where you hit quads, hams and then sprint is evil.
[quote]Derek542 wrote:
The time I go at 4:45 in the morning there are no hot chicks.
[/quote]
I worked at a college for a few years and one of the benefits was membership to the student gyms. I’d get there at 5:30 to work out before work and it was nothing but hot chicks. There was only about 10-20 of them, but it was a good time. The few times I went at lunch or after work it was standard college chicks which wasn’t bad, but you could tell they’d be skinny-fat in a few semesters. I always assumed the early bird chicks were the motivated ones.
Never banged any of them, but they sure wanted me to. I’m sure of it now.
[quote]Derek542 wrote:
[quote]Mylissa1 wrote:
Ok, that was gross!!! He has butt stomache! [/quote]
Happens on the back also.[/quote]
Man, I’d like to tittyfu…oh wait, that’s her back? Even better!
Sat
Warm Up
500 meter row, dislocates, foam roll
work out
Tabata 30 sec on 30 off
95 X 5 (average) X Snatch every other round
95 X 5 (average) X Over head squat every other round
Times 20 minutes
Monday
Warm Up
500 meter row, dislocates, foam roll
Work out
135 X 10 X Power Clean
24 inch X 1 X Box Jump
135 X 9 X Power Clean
24 inch X 2 X Box Jump
135 X 8 X Power Clean
24 inch X 3 X Box Jump
135 X 7 X Power Clean
24 inch X 4 X Box Jump
135 X 6 X Power Clean
24 inch X 5 X Box Jump
135 X 5 X Power Clean
24 inch X 6 X Box Jump
135 X 4 X Power Clean
24 inch X 7 X Box Jump
135 X 3 X Power Clean
24 inch X 8 X Box Jump
135 X 2 X Power Clean
24 inch X 9 X Box Jump
135 X 1 X Power Clean
24 inch X 10 X Box Jump
11:30
135 X 5 X 10 X RDL
That sounds puke-a-licious.
james
[quote]atypical1 wrote:
That sounds puke-a-licious.
james[/quote]
x2
better you than me.
Should have done 155 or 175
just checking in, hows the diet/weight thing going?
[quote]Edgy wrote:
just checking in, hows the diet/weight thing going?[/quote]
How’d you know I’d be here? Diet/weight thing (as you call it) is going well.
Thanks for asking.
Sun, finally back home been gone all week
Warm Up 500 meter row, dislocates and foam roll body. 135 X 2 X 5 X MP, 155 X 2 X 3 X MP
Work out
185 X 3 X Push Press
1000 meter row
205 X 3 X Push Press
1000 meter row
225 X 3 X Push Press
1000 meter row
225 X 3 X Push Press
205 X 3 X Push Press
135 X 2 X 6 X MP
20 minutes
Monday
Warm-Up 500 meter row, dislocates, foam roll, 20 burpees
Front Squat
135 X 2 X 5
155 X 1 X 5
185 X 1 X 5
205 X 1 X 5
225 X 5 X 5
50 DB X 20 inch box X 3 X 5 each leg step ups
50 DB X 3 X 5 each leg lunges
135 X 3 X 10 X RDL
Tuesday
Warm-Up dislocates, foam roll, 10 burpees, 10 push ups, 10 sit ups
2.7 miles in 21 minutes
1 mile jogging
Wed
Warm Up, Dislocates, foam roll
Floor Press
135 X 3 X 5
185 X 2 X 5
205 X 1 X 5
225 X 1 X 5
MP
135 X 3 X 10
155 X 2 X 5
Super set
50 DB X 8 X Shoulder Press
50 DB X 10 X Bench
Pink Band X 12 X Pull Aparts
X 3 sets
Friday
Warm-Up 500 meter row, dislocates, foam roll, 70 KB X 15 X KB Swings, 20 X air squats, 20 X leg raises
Tabata 20 sec on 10 Sec off
BW X 8-10 X sit ups per 20 sec on
135 X 6-8 X Front squats per 20 sec on
Times 8 rounds
Tabata 20 sec on 10 Sec off
24 in X 5 X Box Jumps per 20 sec on
95 X 5-8 X Military press per 20 sec on
Times 8 rounds
I have posted this in a few places, dont care, love this song
Not a fan of heavy metal (Horrors!), but this song is great. Awesome lyrics -don’t know if it’s the intention but puts a big smile on my face…Thumbs up!
[quote]punnyguy wrote:
Not a fan of heavy metal (Horrors!), but this song is great. Awesome lyrics -don’t know if it’s the intention but puts a big smile on my face…Thumbs up![/quote]
Its a hot chick screaming and saying whore.
What is not to like
[quote]Derek542 wrote:
[quote]punnyguy wrote:
Not a fan of heavy metal (Horrors!), but this song is great. Awesome lyrics -don’t know if it’s the intention but puts a big smile on my face…Thumbs up![/quote]
Its a hot chick screaming and saying whore.
What is not to like[/quote]
Word!
Heavy metal is usually ugly as sin guys screaming stuff I can’t understand! WTF? Heh.