First Posted WOD in a while
I've fallen behind with my posts recently. With traveling to Hong Kong, and the hecticness of Christmas I've missed posting a couple of workouts. Today the workout was done in the gym in the building that my parents live in Hong Kong.
WOD for 2007-12-18
Warmup x 3
Samson Stretch x 10
Overhead Squats @ 45lb x 10
Burgener Warmup @ 45lb
Tricept Pressdown @ 60lb x 10
Pullups x (15, 10, 10)
Weighted Warmup
Bench Press
10x45lb
5x135lb
3x155lb
Thrusters
5x30lb
3x50lb
2x70lb
WOD
Bodyweight Bench Press (206lb) x 3
1/2 Bodyweight Thrusters (105lb) x 3
5 Rounds
time: 6min 14sec
Yup, I'll be the first to admit that this workout was a bit of a pussy workout, but hey, it's xmas, and I woke up and ate chocolate, candy and drank champagne before the workout---what do you expect. Still, it was a powerful, and explosive WOD... it just could have been longer and more intense.
Samson Stretch x 10
Overhead Squats @ 45lb x 10
Burgener Warmup @ 45lb
Tricept Pressdown @ 60lb x 10
Pullups x (15, 10, 10)
Weighted Warmup
Bench Press
10x45lb
5x135lb
3x155lb
Thrusters
5x30lb
3x50lb
2x70lb
WOD
Bodyweight Bench Press (206lb) x 3
1/2 Bodyweight Thrusters (105lb) x 3
5 Rounds
time: 6min 14sec
Yup, I'll be the first to admit that this workout was a bit of a pussy workout, but hey, it's xmas, and I woke up and ate chocolate, candy and drank champagne before the workout---what do you expect. Still, it was a powerful, and explosive WOD... it just could have been longer and more intense.
