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…
Author: Gary
WOD Friday 05-03-2013
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 Wednesday 05-01-2013
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 Tuesday 04-30-2013
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 Monday 04-29-2013
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 Saturday 04-27-2013
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 Friday 04-26-2013
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 Wednesday 04-24-2013
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 Tuesday 04-23-2013
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…
WOD Sunday 04-21-2013
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: 1/3 total reps of 23 reps. 8 Pullups @ .10 Seconds WOD Particulars: Strength: Strict Military Press Work to Heavy @ 5,4,3,2,1 Round 1: 95# Round 2:…