Archive for August, 2014

WOD Saturday 08-30-2014

WOD Type: “Strength & MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Bench (531 Program) Recovery Week… 1 x 5 @ 100# 1 x 5 @ 125# 1 x 5 @ 150# Then Press Cluster – 5 x 2 of… Push Press, Push Jerk & Split […]

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WOD Thursday 08-28-2014

WOD Type: “Strength & MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Deadlift (531 Program) Recovery Week… 1 x 5 @ 115# 1 x 5 @ 145# 1 x 5 @ 170# MetCon: 15 Minute AMRAP… 8 Power Snatch @ 95# 8 Toes to Bar 8 Ring Push-Ups Reps: […]

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WOD Wednesday 08-27-2014

WOD Type: “Strength & MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Press (531 Program) Recovery Week… 1 x 5 @ 50# 1 x 5 @ 65# 1 x 5 @ 75# Also completed 3 x 5 strict Pull-ups on rock rings and assisted… MetCon: 21, […]

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WOD Monday 08-25-2014

WOD Type: “Strength & MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Squat (531 Program) Recovery Week… 1 x 5 @ 100# 1 x 5 @ 125# 1 x 5 @ 150# MetCon: 3 Rounds No Time… 5 Overhead Squats @ 65# 10 Knees to Elbows 15 […]

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WOD Sunday 08-24-2014

WOD Type: “MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: AMRAP in 20 Minutes of… 10 Thruster @ 65# 10 Pull-Ups Total Reps: 80 Thrusters and 75 Pull-Ups for a total of 155! Today’s WOD was a kick ass workout. When I first wrote this one out, […]

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WOD Saturday 08-23-2014

WOD Type: “MetCon & Technique Work” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: AMRAP in 12 Minutes of… 1 Minute of 95# Power Snatch 1 Minute of GHD’s 2 Minutes of 95# Power Snatch 2 Minutes of GHD’s 3 Minutes of 95# […]

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WOD Thursday 08-21-2014

WOD Type: “Strength & MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Bench Press (531 Program) WU 1 x 10 @ 135# 1 x 5 @ 170# 1 x 3 @ 195# 1 x 8 @ 220# MetCon: Grace For Time… 30 Clean & Jerk @ 135# Time: 9:24 […]

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WOD Wednesday 08-20-2014

WOD Type: “Strength & MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Deadlift (531 Program) WU 1 x 10 @ 135# 1 x 5 @ 195# 1 x 3 @ 220# 1 x 10 @ 250# MetCon: EMOTM in 20 Minutes of… 2 Snatch @ 95# Total Reps: 40 […]

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Wod Tuesday 08-19-2014

WOD Type: “Strength & MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Military Press (531 Program) WU 1 x 10 @ 75# 1 x 5 @ 95# 1 x 3 @ 110# 1 x 10 @ 120# MetCon: AMRAP in 15 Minutes of… 12 Pull-Ups 12 Push Press […]

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WOD Sunday 08-17-2014

WOD Type: “MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: Cycling 20 Miles… Today’s WOD was a kick ass workout. Why? Because I just love to ride! Hit the road and just go… Of course, with me, its go all out all the time. […]

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