Author: Gary

WOD Type: Strength & MetCon WOD PARTICULARS: Warmup consisted of a 100m Row for 10 minutes on level 10… Strength: Deadlift – Warmup 10 @ 165# – 1 x 3 @ 190# – 1 x 3 @ 215# – 1 x 3 @ 245# MetCon: Tombstone – 5 Rounds of – 8 Bar Facing Burpees…

WOD Type: Strength & MetCon WOD PARTICULARS: Warmup consisted of a 100m Row for 10 minutes on level 10… Strength: Military Press – Warmup 10 @ 105# – 1 x 3 @ 110# – 1 x 3 @ 135# – 1 x 3 @ 165# Assistance Work – Dumbbell Press: 5 x 10 @ 40#…

WOD Type: MetCon WOD PARTICULARS: Warmup consisted of a 100m Row for 10 minutes on level 10… MetCon: 3 Rounds of “Row Mania” – 30-20-10 Overhead Squats @ 75# – 30-20-10 Toes To Bar (T2B) – 1000m, 800m, 500m Row (Level 10) Time: 41:12 Holy Shit! My hands are shredded. I honestly did not think…

WOD Type: MetCon WOD PARTICULARS: Warmup consisted of a 100m Row for 10 minutes on level 10… MetCon: 3 Rounds of “Viking Fran” – 21-15-9 Thrusters @ 95# – 21-15-9 Pull-Ups – 1000m, 750m, 500m Row (Level 10) Time: 24:55

WOD Type: Strength & MetCon WOD PARTICULARS: Warmup consisted of a 100m Row for 10 minutes on level 10… Strength: Bench – Warmup 10 @ 135# – 1 x 5 @ 167# – 1 x 5 @ 211# – 1 x 5 @ 227# Assistance Work – Bench: 5 x 10 @ 167# – Dumbbell…

WOD Type: MetCon WOD PARTICULARS: Warmup consisted of a 100m Row for 10 minutes on level 10… MetCon: 5 Rounds of – 5 Squats Cleans @ 135# – 10 Kettle Bell Swings @ 50# – 15 Box Jumps @ 24″ Time: 28:32 Endurance: – 2000 Meter Row – 10K Bike – 1 Mile Run Time:…