Author: Gary

WOD Type: “MetCon *3” WOD Warm-Up: 100 Calorie Row Level 10 WOD Particulars: MetCon:  10 cleans @ 135# 10 Dips Reps: 60 MetCon:   Row [90:90] x 6 Rounds Reps: 22 to 25 calories per round. 140 total calories! MetCon: (Practice) 10 Double Unders 3 Handstand Push-Ups Today’s WOD was awesome! I finished the clean WOD in 8:55….

WOD Type: “MetCon” WOD Warm-Up: 100 Calorie Row Level 10 WOD Particulars: MetCon: 28 Minutes of… 14 Wallballs @ 10′ x 20# 5 T2B 8 Burpees 7 Pull-Ups Reps: 150 total which is 4 rounds plus 14 wallballs! Endurance:  Run 1 miles 10:30 Today’s WOD kicked ass and the area of the rig I was using was hot…

WOD Type: “MetCon” WOD Warm-Up: 100 Calorie Row Level 10 WOD Particulars: MetCon:  12 OH Lunges @ 45# Plate Reps: 45 total Strength:  15 Minutes of 2 C & J @ 95#, 135#, 160#, 180# Reps: 7 Sets of 2 Reps = 14 total reps MetCon:  30 Double Unders Run 2 miles Today’s WOD was my kind…

WOD Type: “MetCon – 15.1, 15.1a Practice” WOD Warm-Up: Standard TRX Warm-Up WOD Particulars: MetCon: 9 minutes of T2B Deadlift @ 115# Power Snatch @ 115# From 9-15 minutes, achieve a 1RM of Clean & Jerks Total Time: 15 minutes total Today’s WOD was a beast on a rolling ship! I only completed 79 reps…

WOD Type: “Strength & MetCon” WOD Warm-Up: 100 Calorie Row Level 10 WOD Particulars: Strength: Deadlifts Warmup 1 x 10 @ 135# 1 x 10 @ 185# 1 x 6 @ 220# 1 x 3 @ 265# MetCon: 12 Minutes of… 1 Deadlift @ 265# 3 Over Bar Burpees 5 KB Swings @ 50# Reps: 8…

WOD Type: “MetCon” WOD Warm-Up: 100 Calorie Row Warm-Up WOD Particulars: MetCon: 3 Rounds of… 20 wallball 10′ @ 20# 20 SDHP @ 75# 20 Box Jumps @ 24″ 20 Push Press @ 75# 20 Calorie Row Total Reps: 100 reps per round for a total of 300 Reps. Today’s WOD was painful. I actually programmed for 5…