Author: Gary

WOD Type: “Strength” WOD Warm-Up: 30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. Recon Ron Pull-Ups: Step 12: 7, 5, 4, 4, for a time of 3:00. WOD Particulars: Strength: Front Squats 115# Front Squats –> 5 Sets @ 10 Reps –Then– 95#…

WOD Type: “Strength” WOD Warm-Up: 30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. Recon Ron Pull-Ups: Step 12: 7, 5, 4, 4, for a time of 3:00. WOD Particulars: Strength: Max 185# Bench Press Max Pull-Ups 10 GHD Sit-Ups –Reps of– Bench Press…

WOD Type: “Strength” WOD Warm-Up: 30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. Recon Ron Pull-Ups: Step 12: 7, 5, 4, 4, for a time of 3:05. WOD Particulars: WOD Strength: Power Cleans & Front Squats – 3 Sets @ 5 Reps (Warm-Up…

WOD Type: “Strength” WOD Warm-Up: 30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. Recon Ron Pull-Ups: Step 12: 7, 5, 4, 4, for a time of 3:20. WOD Particulars: Strength: Deadlifts @ 3, 3, 3, 3, 3 –Weights of– Warmup of 135# @…

WOD Type: “Strength” WOD Warm-Up: 30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. Recon Ron Pull-Ups: Step 12: 7, 5, 4, 4, for a time of 4:00. WOD Particulars: Strength: Snatch @ 5, 5, 5, 5, 5 –Weights of– 65# 75# 85# 95#…

WOD Type: “Strength” WOD Warm-Up: 30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. Recon Ron Pull-Ups: Step 12: 7, 5, 4, 4, for a time of 3:04. WOD Particulars: Strength: Shoulder Press @ 1, 1, 1, 1, 1 Push Press @ 3, 3,…

WOD Type: “Strength Metcon” WOD Warm-Up: 30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. Recon Ron Pull-Ups: Step 12: 7, 5, 4, 4, for a time of 3:25. WOD Particulars: Strength: Power Cleans @ 75# –> For Time, 21, 15, 9 of: 75#…

WOD Type: “Strength” WOD Warm-Up: 30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. Recon Ron Pull-Ups: Step 12: 7, 5, 4, 4, for a time of 3:27. Burgener Warm-Up WOD Particulars: Strength: Front Squat –> 5 Reps Every Minute for 10 Minutes of…

WOD Type: “AMRAP” WOD Warm-Up: 30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. Recon Ron Pull-Ups: Step 12: 7, 5, 4, 4, for a time of 3:40. Burgener Warm-Up WOD Particulars: AMRAP in 25 Minutes of: 10 Hang Cleans @ 95# Elliptical @…

WOD Type: “Strength” WOD Warm-Up: 30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. Recon Ron Pull-Ups: Step 12: 7, 5, 4, 4, for a time of 3:34 WOD Particulars: Strength:  3 Sets of: 3 Overhead Squats 3 Pressing Snatch Balances 3 Heaving Snatch…