WOD Type: “Strength” WOD Warm-Up: 100 Calorie Row Warm-Up Leg Stretches Shoulder Warm-Up WOD Particulars: Strength: Hang Snatch From the Hip: Find 3 Rep Max, then -5%, -10% for 3 Reps 45#, 56#, 62#, 73#, 76#, 82# 5% = 73# x 3 Reps 10% = 62# x 3 Reps Back Squats: -10% of 5 Rep…
WOD Type: “Strength” WOD Warm-Up: 100 Calorie Row Warm-Up WOD Particulars: Strength: Back Squats: 5RM, -5%, -10% 135#, 155#, 185#, 205#, 225#, 245# 5% = 225# 10% = 205# Standing Press: 2″ Pause for 2 Sec 5RM, -5%, -10% 90#, 111# 117#, 122# 5% – 117# 10% – 111# deadlifts: 2 Sec @ 2″ Pause…
WOD Type: “Strength” WOD Warm-Up: 100 Calorie Row Warm-Up Shoulder Warm-Up with 10# plate WOD Particulars: Strength: Snatch Pull *2, Snatch, OHS *2 – Work up to Max, then -20% for 2 Sets 45#, 52#, 56#, 62#, 67#, 73# 2 Sets @ 61# Clean Pull *2, Clean, Front Squat *2, Jerk *2 – Work to…
WOD Type: “Strength” WOD Warm-Up: 100 Calorie Row Warm-Up WOD Particulars: Strength: Hang Clean from Hip: (Find 3 Rep Max) 75# x 5 Rep Warm-Up 105#, 115#, 120#, 125# 5% = 120# 10% = 105# – not accurate # for 10% Front Squat: 2″ Pause 3RM 135#, 145# (failed) 5% – Equipment Issue DNF 10%…
WOD Type: “Strength” WOD Warm-Up: 100 Calorie Row Warm-Up WOD Particulars: Strength: Bench Press: Pause 2 Seconds 2″ (Find 5 Rep Max) 135# x 12 Rep Warm-Up 155#, 185#, 199#, 210# (PR) 5% – 10# = 199# x 4R 10% – 20# = 185# x 5R Push Press: 5 Rep Max… 105#, 125#, 141#, 152#…
WOD Type: “Strength” WOD Warm-Up: 100 Calorie Row Warm-Up Leg Stretches WOD Particulars: Strength: Hang Snatch From the Hip: Find 3 Rep Max, then -5%, -10% for 3 Reps 45#, 65#, 72.5# 5% = 65# x 3 Reps 10% = 45# x 3 Reps Back Squts: 5 Rep Max… 5 x 5 @ 205# Snatch…
WOD Type: “Strength” WOD Warm-Up: TRX warm-Up Shoulder warm-up Leg Stretches WOD Particulars: Strength: Bench Press: Pause 2 Seconds 2″ (Find 5 Rep Max) 165#, 175#, 185#, 195#, 205# 5% – 10# = 195# x 5R 10% – 20# = 185# x 5R Push Press: 5 Rep Max… 115#, 125#, 135#, 145#, 150# 5% –…
WOD Type: “Strength” WOD Warm-Up: TRX warm-Up Shoulder warm-up Leg Stretches WOD Particulars: Strength: Snatch: 60/2 @ 45# 70/2 @ 55# 80/2 @ 65# 85/2 @ 70# 90/1-2 @ 75# Power Clean 60/2 @ 125# 65/2 @ 135# (70/2)3 @ 145# CDL 80/3 @ 165# 85/3 @ 175# (90/2)2 @ 190# 100/2 @ 210# Back…
WOD Type: “Strength & Metcon” WOD Warm-Up: TRX warm-Up 100 Single Unders 100 Jumping Jacks WOD Particulars: Strength: Deadlifts 1 x 10 @ 135# 1 x 8 @ 225# 1 x 6 @ 255# 1 x 6 @ 255# 1 x 8 @ 225# MetCon: 12 Minute AMRAP of… 15 Deadlift @ 155# 12 Burpees 9…
WOD Type: “Metcon” WOD Warm-Up: TRX warm-Up Plus… 100 Single Unders 100 Jumping Jacks WOD Particulars: MetCon: 21, 15, 9 of… Power Clean @ 135# Pull-Ups Total Time: 14:28 Today’s WOD a ball smasher! I should be able to do this workout in under 10 minutes. I will be working harder on pull-ups as it…