I'll do it with the strength Christ has given me. Tony

[Anthony Mattox]

Monday 04/30/12 Self RXd

4 sets of max reps of each:

flat bench press
incline bench press
decline bench press
tricep press downs


Tuesday 05/01/12 WOD "Diane"

The Porch
15-12-9
225 pound Deadlift
Handstand push-ups or Barrier

Time - 13:08
10/13/11 - 14:44
12/01/10 - 12:22

[Anthony Mattox]

Wednesday 05/02/12 Rest Day

Thursday 05/03/12 Self RXd Rest Day



Friday 05/04/12 WOD

Shoulder Press
5 - 5 - 5 - 5 - 5

95, 115, 115, 125, 130(3)

[Anthony Mattox]

Saturday 05/05/12 - Wednesday 05/09/12 Self RXd Rest Days.


Thursday 05/10/12 WOD

100 Burpee Pull-ups for time

Time - 28:51

[Anthony Mattox]

Thursday 05/10/12 WOD

Self RXd

100 burpee pull-ups for time

Time - 28:51

Friday 05/11/12 WOD

21-15-9

L pull-ups
25# back extentions

Time - 8:30


Monday 05/14/12 Self RXd

20 - #55 kettlebell swings
20 - wallball shots
20 - push-ups

Time - 21:45


Tuesday 05/15/12 WOD
4 sets each of flat, incline, and decline bench press
4 sets of max rep of tricep push downs

[Anthony Mattox]

Friday 05/18/12 WOD Self RXd

5 rounds for time:

250m row
800m run
10 - shoulder presses

Time - 25:00


(A 3m run or two during this time gap.)


Wednesday 06/06/12 Self RXd

4 sets each of flat, decline, and incline bench press
4 sets of tricep press downs


Thursday 06/07/12 WOD Self RXd

15 - #45 dumbell shoulder press
15 - #45 dumbell curls
15 - box jumps (approx 18")

Time - approx. 20:00


Monday 06/11/12 WOD Self RXd

6 rounds for time -

16 - jumping lunges
15 - box jumps (approx 12")
15 - parrallette push-ups

Time - 16:03

[Anthony Mattox]

Tuesday 06/12/12 WOD Self RXd

Wifey has done the last several WODs with me and that really makes it more enjoyable. She is in pretty good shape!! Go Judy!!

As many rounds in 25 minutes:

5 - dips
10 - burpees
15 - sit-ups
20 - #16 overhead weighted squats

7 rounds + 2 burpees.


Wednesday 06/13/12 Rest Day

[Anthony Mattox]

Thursday 06/14/12 WOD "Brenton"

“Brenton”

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.

Time - 21:17 (no vest)

[Anthony Mattox]

Friday 06/15/12 Self RX'd Rest Day


Saturday 06/16/12 WOD Self RX'd

Row 5,000 meters

Time - 27:16


Sunday 06/17/12 - Monday 06/18/12 Self RX'd Rest Days


Tuesday 06/19/12 Self RX'd

3 rounds for time:

10 - box jumps
10 - sit-ups
10 - machine curls
10 - shoulder press

Forgot timer!

[Anthony Mattox]

Wednesday 06/20/12 - Monday 07/02/12 Rest due to elbow surgery.


Tuesday 07/03/12 WOD

4 m walk


Wednesday 07/04/12 Self RXd Rest Day


Thursday 07/05/12 WOD Self RXd

5 rounds for time:

20 - 24" box jumps
20 - sit-ups
20 - lunges

Time - 17:45

[Anthony Mattox]

Friday 07/06/12 WOD Self RXd

4 rounds for time:

.25 mile run
25 sit-ups

Time - 9:10 (Only run time recorded)