WOD Type: “Strength & MetCon” POST-WOD: Walk 1 Hour around helideck… Approximately 3.5 mph! WOD Warm-Up: 100 Calorie Row Warm-Up Shoulder & Leg Mobility Work WOD Particulars: Strength: Bench (5 x 5) Warm-Up 135# @ 15 Reps 155#, 185#, 205#, 225#, 245# MetCon: 5 Rounds For Time of… 10 Bench Press @ 155# 750 Meter Row Today’s WOD was fun….
WOD Type: “Strength & MetCon” Somebody blew up the toilet! Shit everywhere! Who does that? Fucking dirtbag! I bet it was that sorry ass cook who stole my $120! Scumbag… POST-WOD: Walk 1 Hour around helideck… Approximately 3.5 mph! WOD Warm-Up: 100 Calorie Row Warm-Up Shoulder & Leg Mobility Work WOD Particulars: Strength: Squats (5 x 5)…
WOD Type: “MetCon” WOD Warm-Up: 100 Calorie Row Warm-up Shoulder / Leg Mobility Routine WOD Particulars: MetCon: For Time Of… Row 1,500 Meters 15 Pull-Ups 15 Deadlifts @ 135# 15 Push-Ups 15 Sit-Ups 15 Curls @ 45# Bar 15 Strict Press @ 95# 15 Dips 15 Knees to Elbows Row 1,500 Meters Helideck Walk: 3 Miles…
MERRY CHRISTMAS! WOD Type: “Strength & MetCon” PRE-WOD: Walk 30 minutes around helideck… Approximately 3.5 mph! WOD Warm-Up: 100 Calorie Row Warm-Up Shoulder & Leg Mobility Work WOD Particulars: Strength: Deadlifts (5 x 3) Warm-Up 135# @ 10 Reps 245#, 245#, 245#, 245#, 245# MetCon: 3 Rounds For Time of… 40 Calorie Row 2 Minute Rest 20 Calorie Row 1 Minute…
This is what happens when the safety guy goes off shift… I just happened to get a link to this video this morning in my email. Pretty sure we know where some of our bandwidth went yesterday! Still, pretty funny what guys will do when the safety man gets off work.
WOD Type: “Strength & MetCon” PRE-WOD: Walk 1 Hour around helideck… Approximately 3.5 mph! WOD Warm-Up: 100 Calorie Row Warm-Up Shoulder & Leg Mobility Work WOD Particulars: Strength: Bench (5 x 5) Warm-Up 135# @ 15 Reps 155#, 185#, 205#, 225#, 245# MetCon: 5 Rounds For Time of… 500 Meter Row 5 Pull-Ups 7 Push-Ups (Hands come off Deck) 9…
It’s a known fact that I have been struggling with weightloss for a long time now without any help from any diets or specific training programs. Everything I’ve tried has failed! I think I now know why. Before I get into that, I wanna discuss the problem… Okay, so over the last couple of years,…
WOD Type: “Baseline MetCon #2” WOD Warm-Up: Walk 30 Minutes – 1.65 Miles Shoulder & Leg Mobility Work WOD Particulars: MetCon: Baseline WOD For Time Of… 10 Minute Row – 2060 Meters 40 Squats 30 Sit-Ups 20 Push-Ups 10 Pull-Ups 10 Minute Row – 2060 Meters Today’s WOD was a test to check the half way…
WOD Type: “MetCon” WOD Warm-Up: 100 Calorie Row Warm-up Shoulder / Leg Mobility Routine WOD Particulars: MetCon: For Time Of… Row 1,500 Meters 100 Push-Ups 100 Deadlifts @ 115# Row 1,500 Meters Treadmill Walk: 3 Miles in 57:10 Today’s WOD was a outstandingly brutal! I really thought I was going to die on the deadlifts…
WOD Type: “Strength & MetCon” Post-WOD: Walk 30 minutes around helideck… Approximately 1.75 miles! WOD Warm-Up: 100 Calorie Row Warm-Up Shoulder & Leg Mobility Work WOD Particulars: Strength: Bent-Over-Row (5 x 5) Warm-Up 45# @ 10 Reps 135#, 145#, 155#, 165#, 175# MetCon: 5 Rounds For Time of… Row 500 Meters 5 Knees to Elbows 5 Burpees 5 KB Swings @…