WOD Type: “MetCon” WOD Warm-Up: Jump Rope @ 100 Contacts 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 Bench Press @ 155# 15 GHD Situps 20 (10 Ea. Leg) plate Lunges @ 25# 15 Strict Pull-ups 10 Goblet…
WOD Type: “MetCon” WOD Warm-Up: Jump Rope @ 100 Contacts TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: “Hard Cindy” MetCon: AMRAP (Rounds & Reps) in 20 minutes of… 5 Pull-Ups W/ 20# Vest 10 Push-Ups w/ feet on 30″ box 15 Squats with 45#…
WOD Type: “Strength & MetCon” WOD Warm-Up: Jump Rope @ 100 Contacts TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Bench Press – 3 @ 10 Reps of 185# MetCon: 3 Rounds for Time of: 10 Strict Pull-Ups 10 Air Squats 10 Burpees Today’s…
WOD Type: “MetCon” WOD Warm-Up: Jump Rope @ 100 Contacts TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: 15, 12, 9, 6, 3 for Time of… Chest to Bar Pull-Ups 115# Clean & Jerk Push-Ups Today’s WOD Back on the 3 on – 1…
WOD Type: “MetCon” WOD Warm-Up: Jump Rope @ 100 Contacts TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: “TK” MetCon: AMRAP (Rounds & Reps) in 20 minutes of… 8 Strict Pull-Ups 8 Box Jumps @ 24″ 12 KB Swings @ 53# Today’s WOD – Fast…
WOD Type: “Strength” WOD Warm-Up: Jump Rope @ 200 Contacts TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Shoulder Press – 5 @ 1 95#, 105#, 115#, 125#, 135# Push Press – 5 @ 3 135#, 145#, 150#, 155#, 160# Push Jerk – 5…
WOD Type: “MetCon” WOD Warm-Up: Jump Rope @ 100 Contacts TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: AMRAP (Rounds & Reps) in 15 minutes of… 20 SDHP @ 45# 25 Shoulder to Overheads @ 95# 13 KB Swings @ 53# Today’s WOD –…
WOD Type: “MetCon” WOD Warm-Up: Jump Rope @ 200 Contacts TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: 3 Rounds For Time… 10 HSPU 20 GHD 30 Wall Balls @ 20# 20 Hang Cleans @ 95# 10 Alternate DB Snatch @ 40# Today’s WOD…
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WOD Type: “Strength & MetCon” WOD Warm-Up: Jump Rope @ 200 Contacts TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: 3 Rounds of… 5 Deadlifts @ 250# 10 Box Jumps @ 20″ MetCon: 10 Rounds for Time of: 10, 9, 8, 7, 6, 5,…