Blog 55! Wedensday WOD!

Blog 55

I promise today papa will take a rest day my sweetie Olivia Lynn. Just let me hit this one last heavy clean & jerk. PaPa want to change the world honey & I don’t know any other way to lead but by example. Motivation! Dedication! Inspiration! Preserving the Sexy!
Keep my hands chalky but my metcons clean
Got to keep the business in the family! -Spandex Man remix! LOL
Feeling good peeps! Pay my craziness no mind! Just let it inspire you to become a healthier & happier you. Don’t be afraid to be you. Let your peacock fly! πŸ’ͺπŸ˜œπŸ‘
Off to teach then night off with my family. ❀❀❀ The CrossFit M.D.I. Team hopes to see you tonight for a great class.

Video:

Blog 55 I promise today papa will take a rest day my sweetie Olivia Lynn. Just let me hit this one last heavy clean & jerk. PaPa want to change the world honey & I don't know any other way to lead but by example. Motivation! Dedication! Inspiration! Preserving the Sexy! Keep my hands chalky but my metcons clean Got to keep the business in the family! -Spandex Man remix! LOL Feeling good peeps! Pay my craziness no mind! Just let it inspire you to become a healthier & happier you. Don't be afraid to be you. Let your peacock fly! πŸ’ͺπŸ˜œπŸ‘ Off to teach then night off with my family. ❀️❀️❀️ The CrossFit M.D.I. Team hopes to see you tonight for a great class. #myspandexgotyoufeelingsometypeofway #liveasanexample #alltheweight #notepunga #youwelcome #lilenginethatcould #npti #teammdi #godschild #crossfitmdi #cfmdi #crossfit #faith #blessed #health #fitness #motivation #dedication #inspiration #nike #orlando #florida #nalgaprobs #spandexkillas #ptsmade #preservingthesexy #mrpts #thequadfather

A post shared by Mr. PTS "Luis A. Lopez III" (@livinglegendlou) on

All great achievements require time. Your fitness & health goals are the same. It’s a journey & never a destination. Let us at CrossFit M.D.I. inspire you!
Level 1: Fundamentals: Deadlifts
——-
5 min AMRAP
4 Lunges
4 Frog Kicks
4 Burpees
——-
5 Rounds
400 m Run
40 KB Swings
40 KB Snatches
—-
Level 2: Strength: Cleans 5x3x1 75,85,95 of 1RM
—-
Metcon:
0-8 min
21-15-9
Squat cleans 155/115
Box overs 24/20
**Then immediately at the 8min to15min mark switch to amrap:
20 push-ups
50m run
10 t2b
50m run
** Then 2 minute rest**! Using the same bar.
10 min EMOM
1 Hang squat clean
2 split jerks
2 back squats
—-

www.crossfitmdi.com
http://www.crossfitmdi.com

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