Month: April 2013

WOD Type: “Strength” WOD Warm-Up: 30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. Recon Ron Pull-Ups: Step 12: 7, 5, 4, 4, for a time of 4:00. WOD Particulars: Strength: Snatch @ 5, 5, 5, 5, 5 –Weights of– 65# 75# 85# 95#…

WOD Type: “Strength” WOD Warm-Up: 30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. Recon Ron Pull-Ups: Step 12: 7, 5, 4, 4, for a time of 3:04. WOD Particulars: Strength: Shoulder Press @ 1, 1, 1, 1, 1 Push Press @ 3, 3,…

WOD Type: “Strength Metcon” WOD Warm-Up: 30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. Recon Ron Pull-Ups: Step 12: 7, 5, 4, 4, for a time of 3:25. WOD Particulars: Strength: Power Cleans @ 75# –> For Time, 21, 15, 9 of: 75#…

WOD Type: “Strength” WOD Warm-Up: 30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. Recon Ron Pull-Ups: Step 12: 7, 5, 4, 4, for a time of 3:27. Burgener Warm-Up WOD Particulars: Strength: Front Squat –> 5 Reps Every Minute for 10 Minutes of…

WOD Type: “AMRAP” WOD Warm-Up: 30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. Recon Ron Pull-Ups: Step 12: 7, 5, 4, 4, for a time of 3:40. Burgener Warm-Up WOD Particulars: AMRAP in 25 Minutes of: 10 Hang Cleans @ 95# Elliptical @…

WOD Type: “Strength” WOD Warm-Up: 30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. Recon Ron Pull-Ups: Step 12: 7, 5, 4, 4, for a time of 3:34 WOD Particulars: Strength:  3 Sets of: 3 Overhead Squats 3 Pressing Snatch Balances 3 Heaving Snatch…

WOD Type: “Strength” WOD Warm-Up: 30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. Recon Ron Pull-Ups: 1/3 total reps of 23 reps. 8 Pullups @ .10 Seconds WOD Particulars: Strength: Strict Military Press Work to Heavy @ 5,4,3,2,1 Round 1: 95# Round 2:…

WOD Type: “Strength” WOD Warm-Up: 30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. Recon Ron Pull-Ups: 6, 5, 5, 4, 3 Reps @ Time of: 3:42 WOD Particulars: Strength: Back Squat Work to Heavy @ 5,4,3,2,1 Round 1: 135# Round 2: 155# Round…

WOD Type: “Strength & Couplet” WOD Warm-Up: 30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. Recon Ron Pull-Ups: 6, 5, 5, 4, 3 Reps @ Time of: 5:25 WOD Particulars: Strength: Power Cleans Find 4 Rep Max Round 1: 95# Round 2: 115#…

WOD Type: “Strength & Couplet” WOD Warm-Up: 30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. Recon Ron Pull-Ups: 6, 5, 5, 4, 3 Reps @ Time of: 4:05 WOD Particulars: Strength: Bench Press 3 Rounds – 1, 2, 3 reps Round 1: 225#…