WOD Type: “Strength & MetCon” WOD Warm-Up: Standard TRX Warm-Up WOD Particulars: Strength: Deadlift WU 1 x 10 @ 135# 1 x 5 @ 200# 1 x 5 @ 225# 1 x 5 @ 255# (Actual Reps = 10) That computes to a 340# 1RM! Assistance Work: Good Mornings 5 x 10 @ 95# GHD Situps – 25-40 Reps…
WOD Type: “Strength & MetCon” WOD Warm-Up: Standard TRX Warm-Up WOD Particulars: Strength: Military Press WU 1 x 10 @ 95# 1 x 5 @ 115# 1 x 5 @ 130# 1 x 5 @ 147# (Actual Reps = 5) Assistance Work: Dumbbell Row 5 x 10 @ 50# Dumbbells each arm Barbell Shrugs 2 x 12 Warmup…
WOD Warm-Up: 100 Calorie Row Warm-Up @ Level 10 WOD Particulars: MetCon: 5 Rounds for Time of… – 5 Power Cleans @ 155# – 10Knees to Elbows – 10 Dips Time: 15:58 Endurance: – Run 2 miles for time: 22:30 Today’s WOD was kick ass and I am totally surprised I started to feel I…
WOD Type: “Strength & MetCon” WOD Warm-Up: 100 Calorie Row Warm-Up @ Level 10 WOD Particulars: Strength: Squats WU 1 x 10 @ 135# 1 x 5 @ 170# 1 x 3 @ 195# 1 x Max @ 220# (Actual Reps = 8) Assistance Work: Lunges 5 x 10 @ 35# Dumbbells each arm Side Bends 5 x…
WOD Type: “Strength & MetCon” WOD Warm-Up: 100 Calorie Row Warm-Up @ Level 10 WOD Particulars: Strength: Bench WU 1 x 10 @ 145# 1 x 5 @ 170# 1 x 3 @ 195# 1 x Max @ 220# (Actual Reps = 9) Assistance Work: Dumbbel Incline Bench Press 5 x 10 @ 50# (ea) Push-Ups 5 x 10 Dips 5…
WOD Type: “Strength & MetCon” WOD Warm-Up: 100 Calorie Row Warm-Up @ Level 10 WOD Particulars: Strength: Deadlifts WU 1 x 10 @ 135# 1 x 5 @ 195# 1 x 3 @ 220# 1 x Max @ 250# (Actual Reps = 8) Assistance Work: Good Mornings 5 x 10 @ 90# Ab Wheel 3 x 5 MetCon: 3 Rounds of……
WOD Type: “Strength & MetCon” WOD Warm-Up: 100 Calorie Row Warm-Up @ Level 10 WOD Particulars: Strength: Military Press WU 1 x 10 @ 95# 1 x 5 @ 110# 1 x 3 @ 125# 1 x Max @ 142# (Actual Reps = 7) Assistance Work: Dumbbel Press 5 x 10 @ 35# Dumbbell Reverse Press 3 x…
WOD Type: “Strength & MetCon” WOD Warm-Up: 100 Calorie Row Warm-Up @ Level 10 WOD Particulars: MetCon: “Brutus” 10 Round of… Power Snatch @ 110# – 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 Overhead Squats @ 65# – 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Dips @ 10, 9, 8,…
WOD Type: Strength & MetCon WOD PARTICULARS: Warmup consisted of a 100m Row for 10 minutes on level 10… Strength: Squats – Warmup 10 @ 135# – 1 x 3 @ 165# – 1 x 3 @ 190# – 1 x 3 @ 215# Assistance Work: – Step Ups – 5 x 10@ 50# Dumbbells…
WOD Type: Strength & MetCon WOD PARTICULARS: Warmup consisted of a 100m Row for 10 minutes on level 10… Strength: Bench – Warmup 10 @ 145# – 1 x 3 @ 165# – 1 x 3 @ 190# – 1 x 3 @ 215# Assistance Work: – Bench – 5 x 10@ 165# – Dumbbell…