WOD Type: MetCon WOD PARTICULARS: Warmup consisted of a 100m Row for 10 minutes on level 10… MetCon: 3 Rounds of “Viking Fran” – 21-15-9 Thrusters @ 95# – 21-15-9 Pull-Ups – 1000m, 750m, 500m Row (Level 10) Time: 24:55
Month: January 2015
WOD Thursday 01-15-2015
WOD Type: Strength & MetCon WOD PARTICULARS: Warmup consisted of a 100m Row for 10 minutes on level 10… Strength: Bench – Warmup 10 @ 135# – 1 x 5 @ 167# – 1 x 5 @ 211# – 1 x 5 @ 227# Assistance Work – Bench: 5 x 10 @ 167# – Dumbbell…
WOD Wednesday 01-14-2015
WOD Type: MetCon WOD PARTICULARS: Warmup consisted of a 100m Row for 10 minutes on level 10… MetCon: 5 Rounds of – 5 Squats Cleans @ 135# – 10 Kettle Bell Swings @ 50# – 15 Box Jumps @ 24″ Time: 28:32 Endurance: – 2000 Meter Row – 10K Bike – 1 Mile Run Time:…
WOD Tuesday 01-13-2015
WOD Type: “Strength & MetCon” WOD Warm-Up: 100 Calorie Row Level 10 WOD Particulars: Strength: Deadlifts Warmup 1 x 10 @ 155# 1 x 5 @ 185# 1 x 5 @ 210# 1 x 5 @ 245# Deadlifts Assistance 5 x 10 @ 155# MetCon: 2 Rounds for max reps of… Thrusters @ 95# Pulls-Ups Row…
WOD Tuesday 01-13-2015
WOD Type: “Strength & MetCon” WOD Warm-Up: 100 Calorie Row Level 10 WOD Particulars: Strength: Deadlifts Warmup 1 x 10 @ 155# 1 x 5 @ 185# 1 x 5 @ 210# 1 x 5 @ 245# Deadlifts Assistance 5 x 10 @ 155# MetCon: 2 Rounds for max reps of… Thrusters @ 95# Pulls-Ups Row…
WOD Tuesday 01-13-2015
WOD Type: “Strength & MetCon” WOD Warm-Up: 100 Calorie Row Level 10 WOD Particulars: Strength: Deadlifts Warmup 1 x 10 @ 155# 1 x 5 @ 185# 1 x 5 @ 210# 1 x 5 @ 245# Deadlifts Assistance 5 x 10 @ 155# MetCon: 2 Rounds for max reps of… Thrusters @ 95# Pulls-Ups Row…
WOD Tuesday 01-13-2015
WOD Type: “Strength & MetCon” WOD Warm-Up: 100 Calorie Row Level 10 WOD Particulars: Strength: Deadlifts Warmup 1 x 10 @ 155# 1 x 5 @ 185# 1 x 5 @ 210# 1 x 5 @ 245# Deadlifts Assistance 5 x 10 @ 155# MetCon: 2 Rounds for max reps of… Thrusters @ 95# Pulls-Ups Row…
WOD Tuesday 01-13-2015
WOD Type: “Strength & MetCon” WOD Warm-Up: 100 Calorie Row Level 10 WOD Particulars: Strength: Deadlifts Warmup 1 x 10 @ 155# 1 x 5 @ 185# 1 x 5 @ 210# 1 x 5 @ 245# Deadlifts Assistance 5 x 10 @ 155# MetCon: 2 Rounds for max reps of… Thrusters @ 95# Pulls-Ups Row…
WOD Saturday 01-11-2015
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: Squats (5, 3, 1 Strength Program) 1 x 10 @ 135# Warm-Up 1 x 5 @ 160# 1 x 5 @ 185# 1 x 5 @ 210# MetCon: 10 Round…
WOD Tuesday 09-09-2014
WOD Type: Strength & MetCon WOD PARTICULARS: Warmup consisted of a 100m Row for 10 minutes on level 10… Strength: Military Press – Warmup 10 @ 135# – 5 x 3 @ 155# MetCon: 4 Rounds for Time of… – Run 200 Meters – 17 Burpees – Then- – Run 1 mile -Then- 3 x…