Optimal Strength & Fitness

Wednesday WOD

Wednesday 100331

 

For time:
40 Body Weight Back Squats
1000 Meter Row

 

Post time to comments.

 

"If you're going through hell, keep going."  ~Winston Churchill

 

Tuesday

Tuesday 100330

 

REST DAY

 

You gotta do Burpee's to get past me!!!

"Things do not change, we change."
Henry David Thoreau

 

Monday WOD

Monday 100329

 

Three rounds for time of:
400 meter run
21 Pull-ups
15 Burpees

 

Post time to comments.

 

"A truly happy person is one who can enjoy the scenery while on a detour."  ~Author Unknown

 

Sunday WOD

Sunday 100328

 

For time 21-15-9-6 rep rounds of:
225lb Deadlift
Handstand Push-up

 

Post time to comments.

 

"The longer I live, the more I am certain that the great difference between the great and insignificant is energy - invincible determination - a purpose once fixed and then death or victory."
- Sir Thomas Fowell Buxton

 

Saturday

Saturday 100327

 

REST DAY

 

Great running style.

"The human spirit is stronger than anything that can happen to it."  ~C.C. Scott

 

Friday WOD

Friday 100326

 

For time:
105 lb Hang Power Clean, 21 reps 
6 Elevated Push-ups
105 lb Hang Power Clean, 6 reps
21 Elevated Push-ups
105 lb Hang Power Clean, 18 reps
9 Elevated Push-ups
105 lb Hang Power Clean, 9 reps
18 Elevated Push-ups
105 lb Hang Power Clean, 15 reps
12 Elevated Push-up
105 lb Hang Power Clean, 12 reps
3 Elevated Push-ups
105 lb Hang Power Clean, 3 reps
15 Elevated Push-ups

 

The Elevated Push-up, is with your feet a minimum of 12 inches off the floor, and your body in the planked position with hands on the floor.

Post time to comments.

 

Little recoup time after a good wod.

"A smile is the light in the window of your face that tells people you're at home."  ~Author Unknown

 

Thursday WOD

Thursday 100325

 

For time 21-18-15-12 rep rounds of:
Kettlebell Swings 53/26
Med Ball Squats

 

Post time to comments.

 

"There is no sadder sight than a young pessimist."  ~Mark Twain

 

Wednesday

Wednesday 100324

 

REST DAY

 

In this Walking Lunge, the torso is perpendicular - which aids in even weight distribution, more efficient. The left knee is over the heel - taking stress off the knee and allowing the posterior chain, with right foot trailing to produce more strength on the push off. Knee touching the ground for full range of motion.

"People of character do the right thing even if no one else is, not because they think it will change the world, but because they refuse to be changed by the world."
- Michael Josephson

 

Tuesday WOD

Tuesday 100323

 

Seven rounds for time of:
50 Singles
10 Deadlifts, 185lbs

 Post time to comments.

 

 

In this Walking Lunge, torso is not perpendicular, right hand is on the thigh for help and the front knee is leaning forward. Tomorrow we will show proper form.

"When faced with a challenge, look for a way,
not a way out."
David Weatherford

 

Monday WOD

Monday 100322

 

Front Squat 3-3-3-3-3-3-3 reps

 

Post loads to comments.

 

 

"To compel a man to subsidize with his taxes the propagation of ideas which he disbelieves and abhors is sinful and tyrannical." - Thomas Jefferson