Friday, September 2, 2011

209 in town

Workout of the Day

WOD 1 – in the morning…

1 arm barbell snatch, 5 sets

20 abmat situps between each set

WOD 2 – in the afternoon…

3 back squat every minute on the minute @ 80-85% 1RM

3 x 20 foot supine rope pulls @ 110#

3 x 5 ft pegboard assent

WOD 3 – in the afternoon…

5 man team- 15 minute max rope climbs (30 feet)


9 KB swings + 1 KB throw into river (35#)

Retrieve and repeat 5 times

WOD 4 – in the evening…

For time with 110# sandbag:

400 meter sandbag carry

20 sandbag squats

20 sandbag push press

20 sandbag wrap arounds

400 meter sandbag carry

Today was as hefty a training day as I’ve had in a really long time. Four separate workout sessions, very intense strength training, and was joined by Gabe, Vince, and the 209 crew. I’m so wiped out I can barely type. The highlights were definitely the rope climbs and kb throws into the river. Expect a decent bit of video footage to emerge from that when I get the chance to sit down and edit. Searching for kettlebells underwater is difficult but fun. We were never more than neck deep but they were tough to find. Also, the evening sandbag WOD was a bitch. Especially the wrap arounds and the final run. I managed to finish that guy in 9:30 with the 110# bag. Anybody looking for a mid-range chipper to make them sweat like a pig, look no further. Load it up and get it on.

Resting tomorrow and posting part I of the Iceland recap. The video should be available soon as well so stay tuned. It’s worth it.

No comments:

Post a Comment