WOD Type: “Metcon & 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, 6, 5, 4, 4, for a time of 3:19. WOD Particulars: Metcon: Bike 16 Miles @ 103:10 Strength: Oly Program of: Power…
Month: May 2013
WOD Wednesday 05-15-2013
WOD Type: “Metcon & 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, 6, 5, 4, 4, for a time of 3:11. WOD Particulars: Metcon: Bike 16 Miles @ 105:10 Strength: Oly Program of: Front…
WOD Tuesday 05-14-2013
WOD Type: “Metcon & 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, 6, 5, 4, 4, for a time of 3:00. WOD Particulars: Metcon: Bike 16 Miles @ 103:50 Strength: Oly Program of: Power…
WOD Saturday 05-11-2013
WOD Type: “Metcon & 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, 6, 5, 4, 4, for a time of 3:11. WOD Particulars: Metcon: 2 Mile Run @ 18:50 Strength: Oly Program of: Power…
WOD Thursday 05-09-2013
WOD Type: “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: Step 12: 7, 6, 5, 4, 4, for a time of 3:08. WOD Particulars: Strength: AMRAP in 8 minutes of: 5 Chest to Bar Pull-Ups 5 Snatches…
WOD Wednesday 05-08-2013
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, 6, 5, 4, 4, for a time of 3:08. WOD Particulars: Strength: OLY Program of: Front Squats (FS) 6 Sets @ 3 Reps Good…
WOD Tuesday 05-07-2013
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, 6, 5, 4, 4, for a time of 3:36. WOD Particulars: Strength: Shoulder Press Shoulder Press @ 5, 5, 5, Max, 5, 5, 5…
WOD Sunday 05-05-2013
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 3:00. WOD Particulars: Strength: Front Squats 115# Front Squats –> 5 Sets @ 10 Reps –Then– 95#…
WOD Saturday 05-04-2013
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 3:00. WOD Particulars: Strength: Max 185# Bench Press Max Pull-Ups 10 GHD Sit-Ups –Reps of– Bench Press…
WOD Friday 05-03-2013
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 3:05. WOD Particulars: WOD Strength: Power Cleans & Front Squats – 3 Sets @ 5 Reps (Warm-Up…