WOD Type: “Strength & MetCon” PRE-WOD: Walk 1 Hour around helideck… Approximately 3.5 mph! WOD Warm-Up: 100 Calorie Row Warm-Up Shoulder & Leg Mobility Work WOD Particulars: Strength: Bench (5 x 5) Fly’s (3 x 10) Warm-Up 135# @ 15 Reps 155#, 185#, 205#, 225#, 245# MetCon: For Time of… 1500 Meter Row 300 Single Under Jump Rope 1…
WOD Type: “Strength & MetCon” WOD Warm-Up: 100 Calorie Row Warm-Up Shoulder & Leg Mobility Work WOD Particulars: Strength: Deadlifts (5 x 3) Warm-Up 135# @ 10 Reps 185#, 225#, 265#, 285#, 305# MetCon: 20 Minute Max of… 5 Burpees 10 Dips 15 Sit-Ups Today’s WOD was abuse! Just plain abuse to the body and I am glad tomorrow…
WOD Type: “MetCon” WOD Warm-Up: 60 Minute Helideck Walk WOD Particulars: MetCon: Row, then 3 Rounds of… Then Row Again! Row 2,000 Meters 3 Rounds of… Row 250 Meters 25 Thrusters @ 20# DB Each Hand 15 Toes to Bar Row 2,000 Meters Today’s WOD was a outstanding… I was tired as shit for waking up…
WOD Type: “Strength & MetCon” WOD Warm-Up: 20 Minute Run/Walk – 1.64 Miles Shoulder & Leg Mobility Work WOD Particulars: Strength: Bench (10 x 2) Warm-Up 135# @ 20 Reps Bench – 155#, 185#, 205#, 215#, 225#, 235#, 245#, 255#, 265#, 275# MetCon: Time Trial for Max Distance of… Row 20 Minutes Today’s WOD was awesome. I love hitting…
WOD Type: “Strength & MetCon” WOD Warm-Up: 100 Calorie Row warm-Up Shoulder & Leg Mobility Work WOD Particulars: Strength: Bent Over Rows to Upright Rows (10# Increase Each Round) Warm-Up 45# @ 10 Reps Bent Over Rows – 45#, 55#, 65#, 75#, 95#, 105#, 135#, 145#, 155#, 165# Upright Rows – 45#, 55#, 65#, 75#, 95#, 105#…
WOD Type: “MetCon” WOD Warm-Up: 1 Mile Treadmill Warm-Up – 20:00 Shoulder & Leg Mobility Work WOD Particulars: MetCon: “Pull, Swing, Dip” For Time of… Row 1,000 Meters 3x (9 KB Swings @ 40# | 9 Dips) Row 750 Meters 3x (6 KB Swings @ 45# | 6 Dips) Row 500 Meters 3x (3 KB Swings…
WOD Type: “MetCon” WOD Warm-Up: 100 Calorie Row Warm-Up Shoulder & Leg Mobility Work WOD Particulars: MetCon: “Almost BEASTMODE” 5 Rounds of… 5 Pull-Ups 5 Man-Makers 15 Squats 10 Press @ 95# 15 Sit-Ups 200 Meter Run/Walk Today’s WOD was pretty good. I still can’t hardly run on my knee, but I think it…
WOD Type: “Strength & MetCon” WOD Warm-Up: 100 Calorie Row warm-Up Shoulder & Leg Mobility Work WOD Particulars: Strength: Bench – Max Rounds EMOTM +10# Warm-Up 135# @ 10 Reps 155#, 165#, 175#, 185#, 195#, 205#, 215#, 225#, 235#, 245#, 255#, 265# MetCon: 5 Rounds Of… 10 Bench @ 155# 500 Meter Row Today’s WOD was pretty fucking cool! I was amazed that I…
WOD Type: “Strength & MetCon” WOD Warm-Up: 100 Calorie Row warm-Up Shoulder & Leg Mobility Work WOD Particulars: Strength: Bent-Over-Rows to Shrugs 5 x 5 135#, 145#, 155#, 165#, 175# MetCon: Max Rounds In 10 Minutes Of… 7 Push Press @ 115# 7 Bar Push-Ups 7 Pull-Ups Today’s WOD was pretty uneventful. I started out not feeling all…
WOD Type: “MetCon” WOD Warm-Up: 100 Calorie Row Warm-Up Shoulder & Leg Mobility Work WOD Particulars: Endurance Segment: 1.5 Mile Run 100 Calorie Row 1 Mile Run Completed the endurance portion in a time of 30:31. I had a hard time with this workout. I was originally going to run a straight 2.5 miles, but…