WOD Type: “Strength & MetCon” POST-WOD: Walk 40 Minutes Helideck… 3.5 miles WOD Warm-Up: 3,000 Meter Calorie Row Warm-Up – 15 Minutes Shoulder & Leg Mobility Work WOD Particulars: Strength: Bent Over Rows (5 x 3), Shrugs (5 x 8-10), High Pulls (5 x 10) Warm-Up @ 135# x 10 Reps Bent Over Rows – 155#, 185#, 205#, 215#, 220#…
WOD Type: “Strength & MetCon” POST-WOD: Walk 1 hour Helideck… 3.5 miles Afternoon Treadmill Walk: 40 minutes at 3.5 mph – Approx. 1.75 miles WOD Warm-Up: 3,000 Meter Calorie Row Warm-Up – 15 Minutes Shoulder & Leg Mobility Work WOD Particulars: Strength: Bench (5 x 5) Warm-Up @ 135# x 15 Reps 155#, 185#, 205#, 225#, 245# MetCon: For Time of… Row 1,000…
WOD Type: “Strength & MetCon” POST-WOD: Walk 1 hour Treadmill… 3.5 miles Afternoon Helideck Walk: 40 minutes at 3.5 mph – Approx. 1.75 miles WOD Warm-Up: 3,000 Meter Calorie Row Warm-Up – 15 Minutes Shoulder & Leg Mobility Work WOD Particulars: Strength: Squats (5 x 5) Warm-Up @ 95# x 10 Reps 135#, 145#, 155#, 165#, 175# MetCon: For Time of… Row 1,000 Meters…
WOD Type: “Strength & MetCon” POST-WOD: Walk 50 minutes around helideck… Approximately 3.5 mph! Evening Treadmill Walk: 30 minutes at 3.2 mph – 1.60 miles and 130 calories burned WOD Warm-Up: 3,000 Meter Calorie Row Warm-Up – 15 Minutes Shoulder & Leg Mobility Work WOD Particulars: Strength: Power Clean & Jerk (5 x 5) Warm-Up @ 95# x 10 Reps…
WOD Type: “Strength & Intervals” POST-WOD: Walk 35 minutes around helideck… Approximately 3.5 mph! WOD Warm-Up: 100 Calorie Row Warm-Up Shoulder & Leg Mobility Work WOD Particulars: Strength: Bent-Over-Rows, Shrugs & High Pulls (5 x 5) Bent-Over Rows – 135#, 155#, 185#, 195#, 205# Shrugs – 135#, 155#, 185#, 195#, 205# High Pulls – 95# & 4 x 105#…