Sunday Funday…and a Little Something More

Rain, cold, it doesn’t matter. Nomad Nation: throwing down hard, no matter what the conditions.

“Rainy” and “cold”.  Since May, these adjectives have been foreign to the people of Nomad Nation.  Welcome to autumns in New Jersey, everybody!

Though the crew was small, it was fierce.  The WOD consisted of only two parts:
Part 1
3 Person Team
600 meter buddy carry (two people run, one person is carried, rotate as needed)

Part 2
3 Person Team
2 people working at a time, 1 resting (rotate as desired)
300 air squats
300 sit ups
*3 burpees at the top of each minute*

Light.  Fast.  Dreadful.  Mission accomplished!

Fast forward to Monday October 8.  I’ve had the honor and pleasure of working out at Drew University with George Rodriguez, Artie Falgione, Brian O’Neill, and other guests!  Manolo Rolon, Damien, and Ashley Rodriguez joined in the festivities this time around.  Our workout consisted of the following:

Hang squat snatches + 3 OHS
4×3 at 65% of 1RM squat snatch (do 3 OHS at the conclusion of each set)

Hang squat cleans + 3 FS
4×3 at 65% of 1RM squat clean (do 3 OHS at the conclusion of each set)

Wendler Deadlifts, Week 2 (Cycle 1)

Metcon
21-15-9
Kettlebell swings, 2pd/1.5pd
Push ups

Look for updates on our WODs!  They’ll become a staple of Nomad Nation from now on.

New post coming tomorrow, an “editorial”, if you will.  This one will be called “No Gifts”.

Love y’allz,
Mike D

Advertisements

About Mike D

I love CrossFit, being outdoors, cycling, music, football (no team in particular), and futbol (Manchester United and the Portuguese National Team).
This entry was posted in Gymnastics, Monostructural Movement, WOD. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s