WOD Type: “MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Roy MetCon: 4 Rounds of… 15 Power Snatch @ 95# 15 Toes To Bar Today’s WOD was a slow and working on good form with the snatch… total time was 35:09. It’s…
WOD Type: “MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Roy MetCon: 5 Rounds of… 15 Deadlifts @ 185# 20 Box Jumps @ 24″ 25 Pull-Ups Today’s WOD was a grudge fest… total time was 48:51. Round 1 @ 7:39, round 2 …
WOD Type: “Endurance, MetCon & MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Endurance: Row – Intervals… Rest 45 seconds between intervals… Row 8 X 250 Meters Time: 12:08 – Awesome! I love the concept 2 row machine MetCon: 3 Rounds for…
WOD Type: “MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Chelsea MetCon: 30 Minute AMRAP of… 5 Pull-Ups 10 Push-Ups 15 Air Squats Today’s WOD was loaded with reps. I completed 470 reps which is 15 complete rounds + 5 Pull-Ups +…
WOD Type: “MetCon & MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: Speed Work – 1 Round of… 20 Push Press @ 95# 20 Knees to Elbows 20 GHD’s Time: 05:01 – Felt a lot more like the Open pace! MetCon:…
WOD Type: “Endurance & MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: Jerry (Time)… Run 1 Mile Row 2000 Meters Run 1 Mile Time: 28:16 – Wow, talk about painful! MetCon: 3 Rounds for Time of… 9 Power Cleans @ 135#…
WOD Type: “MetCon & MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: 5 Rounds For Time Of… 10 Power Cleans @ 95# 10 Burpees Time: 16:45 for a total of 50 reps each equaling 100 total reps MetCon Two: 9 Minute…
WOD Type: “MetCon & Core Work” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: 4 Rounds For Time Of… 25 KB Swings @ 53# 25 Wallballs (20# Vest) @ 20# Time: 23:57 Core Work: 3 Sets of… 1 Minute Plank Hold 15…
WOD Type: “MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders 150 Single Under Contacts WOD Particulars: MetCon: 20 Minute AMRAP of… 21 Bench Press @ 135# 15 Ring Dips (assisted) 9 Toes to Bar Today’s WOD Metcon was awesome! I finished three complete rounds…
WOD Type: “MetCon & Skill Work” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders 150 Single Under Contacts WOD Particulars: MetCon: For Time of… 3 Bear Complex: 5 Rounds – 1 rep = power clean, front squat, push press, back squat, to push press 3…