WOD Type: “Strength & Gymnastic” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: 5, 5, 3, 3, 3, 1, 1, 1, 1 of… Pull-Ups 2 x5 @ 20# 3 x 3 @ 30# 4 x 1 @ 40# Gymnastics: HSPU 1 @ 5 (Foot…
WOD Type: “MetCon & Strength With Endurance” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders 3.2 Mile Walk @ 48:00 WOD Particulars: Endurance: Coupeville Road Ride 19.3 Miles @ 1:20:37 MetCon: (Time) 9 Snatch @ 115# 15 Lunges (each leg) @ 25# Plate 21 Double Unders…
WOD Type: “MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders 4 Mile Walk WOD Particulars: MetCon: (20 Minute AMRAP) 9 Push Press @ 115# 12 Box Jumps @ 20″ 15 Ab Mat Situps Reps: 261 total = 7 Complete Rounds + 9 Push Press. Today’s WOD was…
WOD Type: “MetCon & Strength With Gymnastic Move” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: 3 Rounds for Time of… 10 Front Squats @ 135# 20 Knees to Elbows 30 Double Unders Time: 24:15 Strength: Bench Press 5 @ 5 of 205#…
WOD Type: “Gymnastic & Strength” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Gymnastic: 10, 12, 14, 16, 18 of… Chest to Bar Pull-Ups Strength: Overhead Squats – 7 @ 3 45#, 55#, 65#, 70#, 75#, 80#, 85# Today’s WOD was a split style workout. No…
WOD Type: “MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders 4 Mile Walk WOD Particulars: MetCon: (Time) 12, 10, 8, 6 Deadlifts @ 205# 40, 30, 20, 10 Wallballs — 20# @ 10′ Time: 15:58. Today’s WOD was great… I felt really good with the deadlifts and…
WOD Type: “Endurance/Rest Day” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: 17 mile road bike for time… 17 miles for time Today’s WOD was a fantastic ride around my extended loop. Completed 17.1 miles in 1:12:18. Total elevation gain 1,019 feet and burned 718 calories……
WOD Type: “MetCon & Strength” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: “Fran” 21, 15, 9 Thrusters @ 95# Pull-Ups Time: 8:33 – 1:03 faster than the last Fran effort on January 28, 2014 Strength: Overhead Squats 3 @ 3 of 65#…
WOD Type: “MetCon & Strength” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: 20 Minute AMRAP of… 10 Toes to Bar 15 Shoulder to Overhead @ 115# 20 Box Jumps @ 24″ Reps: 183 complete rounds + 3 = 4 total rounds Strength:…
WOD Type: “MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders 4 Mile Walk WOD Particulars: MetCon: 3 Rounds for Time of… 5 Front Squats @ 155# 10 Chest to Bars 15 Double Unders Time: 11:22. Today’s WOD was slow… I’m still trying to recover…