RX THE WOD

I can’t say there is a lot of advanced math involved in our sport. Counting up to 100 qualifies us for most events… That’s why I particularly like workouts where they throw in some number crunching to make the fun more memorable. Like today’s WOD inspired by CrossFit Delaware Valley and performed at our own pull-up-bar-deprived corporate gym. Due to foot traffic I had to adopt to the realities of the gym… The good news is that I only get to do bench presses and dumbbell rows at globo-gyms like this twice a year.

Strength
– Bench Press 3-2-1-1-1  [220 lbs]

Math-Powered WOD
Take your bodyweight and multiply by 2.5. This becomes your target weight. You need to distribute the target weight among the 6 exercises however you want before starting.
(My weight is 165 lbs, so the target became 415 lbs distributed as shown below.)

For time:
– 30 bench presses  – 125 lbs
– 30 muscle snatches – 75 lb.
– 30 front squats – 135 lbs
– 30 bar dips – 20 lbs
– 30 dumbbell rows – 40 lbs each hand
– 800m run – 20 lbs
[TIME: 20:13]

Endurance
Tabata Row – [Total: 780m]

The training template calls for a lighter training day today which is perfect for the tax weekend and the pool opening… Great spring season kicks in just prior to my travel season…

Warmup
– Burgener
– Pose Running Drills
– Concept2 Rowing Drills
Skill
– Ring Handstand Pushup
WOD
5 rounds for time:
– 10 double unders
– 15 pullups
– 20 pushups
– 200m row
TIME: 14:31

There is no avoiding it. Throughout history a great way to fight superstition was through sweat and blood… So here is a WOD to match that tradition.

Friday 13th WOD
1300m run
then
1-3 rounds of
– 13 situps
– 13 pullups
– 13 pushups
– 13 squats
– 13 power cleans 75lbs
– 13 push presses 75lbs
– 13 snatches 75lbs
– 13 kettlebell swings 1.3 pood (45lbs)
– 13 double unders
– 13 ring dips
– 13 box jumps
– 13 toes to bar
– 13 burpees
then
1300m row
TIME: 25:47 (1 round of 13s)