Tag Archives: WOD

DUMBBELLS  (4 sets of 13 reps: Bench Presses, Lunges, Shrugs, Lunge/Press, Ripcords); Hop/Spin/Jump Kicks (150)

50 Sandbag Burpees AFAYC (approx. 10 mins ); Shadowboxing (10 mins)

CANE (or your secondary weapon, 10 mins); HIKE (Pack 20% bodyweight minimum, 20 minutes). #cabalfang #wod

10 min. RESISTANCE BANDS HIIT (20 rnds of 30 secs. each, alternating, of: Mil. Presses, Squats, Curls, Lunge/Rev. Flys); 20 min. RUN (Get as far as you can in 10 minutes and then turn around and head home). #cabalfang #wod

PTDICE  (Pyramid to 7 of Push-ups, Squats, Crunches legs up and Mountain Climbers, weight with chain if needed); KICK COMBOS  (300 kicks, combos only, AFAYC)

This is a forging post — a 4″ floor-to-ceiling wooden pole that you hammer on with hands and feet to harden them for fighting. The bottom two feet are wrapped in rope. The rest is plain.

For the last few years I’ve been sitting down in December to schedule workout ideas for the coming year.  What I did was cut ‘n’ paste my workout log into a .csv file and pre-schedule my posts to social media.  But this year I’m going live.

Each morning that I work out I’m going to blog, tweet, and post what I’ve done.  That way you can follow along, point and laugh, be inspired, or react in whatever manner floats your boat.

So without further preamble, here’s today’s workout:

DUMBBELLS (4 sets of 13: Military Press, Goblet Squats, Lat. Raises, Rip Cords); MEDITATION (10 mins); FORGING POST; GRIP STRENGTH

I reached into my workout logs, pulled out some of my faves, converted them to a .csv file, and imported them into scheduled posts – just in case there are followers who want to shake up their workout routine a couple of times a week.

WODs will be showing up at noon on Wednesdays and Sundays through the end of the year.

I will be using the following abbreviations:

AFAYC = “As fast as you can”  AHAYC = “As hard as you can”  AMAYC = “As many as you can”  AMRAYC = “As many rounds as you can.”

Here’s the first WOD:

Dirty Dogs 25/side,Steam Engines 100,Pushups 50,Mtn Climbers 100,Jump Squats 100,Bear Sprint 100m,P/ups knuckle 40 @cabal_fang #WOD