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Old 09-18-2013, 01:07 PM   #1
John L. Mclaughlin
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John's WOD Log

Okay. To start this off, I like to make up alot of my own WODS. I have very little equipment at home, and almost no money. Okay, make that no money. Literally, none. I'm a college student, so I have full access to the fitness center that includes a **** ton of barbells and bumper plates. So i do a lot of metcon/tabata at home, and work on oly. lifts at my college there to build strength and power. I tend to not do a lot of CrossFit esque stuff at the gym, though, because some bodybuilder ****** gives me the wtf glance all the time. I think he's just jealous of my muslce up, or my 2 pood KB swing. Whatever. Any way, here's was todays WOD

WOD "Get some freaking sleep"( literaLLY, I TOOK A NAP TODAY). I get liek 5 1/2 hours a sleep a night, and today was feeling so burnt out. Besides, I had to go to the dentist and get some major work done. Here's yesterday's WODs

A.M WOD- 20 min AMRdsAP of

5 strict pull ups
30 situps
6 towel pullups( to simulate a rope climb)
15 tuckins

P.M WOD- 21-15-9 reps/rds of
TRX inverted rows
Leg throws
butterfly pull ups

Here's the day before yesterday's WODs

A.M WOD- 3 rounds for time of
50 double unders( or 100 skips of the rope)
25 hand release PUs
20 Box Jumps( 24 inch)
10 HSPU( any form)
25 DOuble Unders( or 50 skips of the rope)
30 1 pood KB swings

P.M WOD- 20 minute AMRdsAP
10 thrusters
10 barbell facing burppes w/ lateral hop
10 decline tricep pushups

ANy input? Give me some.
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Old 09-20-2013, 12:18 PM   #2
John L. Mclaughlin
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Re: John's WOD Log

Yesterday( 9/19/13) I di Hero WOD Holleyman. Couldn't RX it, but did it a 155#( two 45s, 2 10's). Didn't record my time. Just tried to get through all 30 rounds.( which i did!)

Today( 9/20/13) is an upper body weighlifting circuit- sans shoulder work. Freakin HSPUs.
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Old 09-22-2013, 03:31 PM   #3
John L. Mclaughlin
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Re: John's WOD Log

Not very good at updating this. Today was WOD "Milo" in celbration of my new brother.

WOD "Milo"
5 rds for time of
12 DB powercleans-to-thruster( 6 reps each arm)- 60# dumbell
200m sprint
30 1.5 pood KB swings
200 m sprint
10 HSPU
15 box jumps( 30 inches)-I like to break 90 degerees on the top and bottom of my box jumps

9/21/13
Upperbody weightlifting
Alt. arm DB press 4x8
Tricep Rope pulldown 2x20
Cable chest press 2x10
Kneeling cable Crunch 2x20
Heavy Resistance Band Inverted Row 4x15

9/20/13
Upperbody circuit

Do 3x:
DB pec flys 1x15
Double Crunch 1x20
Strict Pullups 1x8
Decline tricep pushups 1x20
-Do all of the above 3x through with no rest between exercises or rounds

The reason i worked the same bodyparts on consecutive days was i was interrupted on the 20th and had to finish the workout on the 21st.
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Old 09-23-2013, 11:38 AM   #4
John L. Mclaughlin
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Re: John's WOD Log

Didn't workout yesterday. HAd to babysit for a babyshower.
Did my brothers WOD today. Early AM workouts suck. Especially since it's getting cold in my kneck of the woods.
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Old 09-25-2013, 10:50 AM   #5
John L. Mclaughlin
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Re: John's WOD Log

Weightlifting routine

Squat 4x5
Deadlift 4x5

Walking lunge with 45# plate 2x20yrds
2m AMRAP on the 30 inch box.
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