wod 12.23.08

dotcom wod
"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

WOD 12.18.08

dotcom wod = rest day

AMRAP 20 Version (prefer use sandbag...but no sandbag and rehabbing shoulder so single hand activities)

5 DB Power Cleans
25' DB Overhead Carry
5 DB Power Snatches
25' Walking Lunges (Med Ball Bear Hug Carry)

WOD 12.15.08

Back from surgery...dotcom wod called for deadlift burpee wod...not doable single-handed...sub dotcom wod from earlier in the week...

Three rounds for time of:
24" Box jump, 50 reps
185 pound Deadlift, 21 reps
30 Pull-ups

Will sub single-arm ring rows and kb single-arm deadlifts

Post Surgery Rest

Taking this week off from WODs. Will be back to the grind on Monday 12/15.

Surgery Day 12.05.08

WOD 12.4.08

Last wod before 2nd shoulder surgery
hope to be back at it early next week.
dotcom wod Five rounds for time of:
50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps

WOD 12.03.08

dotcom wod Fran
3 rounds 21, 15, 9
95#/65# thrusters
pull ups

WOD 12.02.08

dotcom is a rest day but not for me so...

Need a metcon wod but also want to work on squats
400m Run/500m Row
21 1 pood KB swings
21 Overhead Squats (pvc)
400m Run/500m Row
15 1 pood KB swings
15 Front Squats 95#
400m Run/500m Row
9 1 pood KB swings
9 Back Squats 150#

WOD 12.01.08

Look Ma no hands!



Greg Everett of Catalyst Athletics does some impressive stuff at Coach B's!

dotcom wod called for heavy single of push press but I'm gonna switch it up since shoulder surgery scheduled for friday...

Think I'm gonna try Fight Gone Bad today.