WOD Type: “Strength & MetCon” WOD Warm-Up: Standard TRX Warm-Up WOD Particulars: Strength: Bench Press WU 1 x 10 @ 135# 1 x 3 @ 180# 1 x 3 @ 205# 1 x 3 @ 230# (Actual Reps = 6) – (1RM 267#) Assistance Work: Incline Bench 5 x 10 @ 115# MetCon: Max Rounds in 8 Minutes of……
WOD Type: “Strength & MetCon” WOD Warm-Up: Standard TRX Warm-Up WOD Particulars: Strength: Deadlifts WU 1 x 10 @ 155# 1 x 3 @ 205# 1 x 3 @ 230# 1 x 3 @ 260# (Actual Reps = 10) – (1RM 350#) Assistance Work: Deadlift 5 x 10 @ 185# Good Morning 3 x 10 @ 115# MetCon: 21, 15,…
WOD Type: “Strength & MetCon” WOD Warm-Up: Standard TRX Warm-Up WOD Particulars: Strength: Military Press WU 1 x 10 @ 95# 1 x 3 @ 120# 1 x 3 @ 135# 1 x 3 @ 152# (Actual Reps = 4) Assistance Work: Behind the Neck Press 5 x 10 @ 75# Dumbbell Press 5 x 10 @ 30# Each Arm Dumbbell…
WOD Type: “Strength & MetCon” WOD Warm-Up: Standard TRX Warm-Up WOD Particulars: Strength: Squats WU 1 x 10 @ 135# 1 x 5 @ 175# 1 x 5 @ 200# 1 x 5 @ 225# (Actual Reps = 10) – (1RM 300#) Assistance Work: Front Squat 5 x 10 @ 115# Practice: Overhead Work 5 x 3 Overhead Squats…
WOD Type: “Strength & MetCon” WOD Warm-Up: Standard TRX Warm-Up WOD Particulars: Strength: Bench Press WU 1 x 10 @ 135# 1 x 5 @ 175# 1 x 5 @ 200# 1 x 5 @ 225# (Actual Reps = 8) Assistance Work: Incline Bench Press 5 x 10 @ 95# 20# Weighted Push-Ups – 25-40 Reps (25 Completed) Practice:…
WOD Type: “Strength & MetCon” WOD Warm-Up: Standard TRX Warm-Up WOD Particulars: Strength: Deadlift WU 1 x 10 @ 135# 1 x 5 @ 200# 1 x 5 @ 225# 1 x 5 @ 255# (Actual Reps = 10) That computes to a 340# 1RM! Assistance Work: Good Mornings 5 x 10 @ 95# GHD Situps – 25-40 Reps…
WOD Type: “Strength & MetCon” WOD Warm-Up: Standard TRX Warm-Up WOD Particulars: Strength: Military Press WU 1 x 10 @ 95# 1 x 5 @ 115# 1 x 5 @ 130# 1 x 5 @ 147# (Actual Reps = 5) Assistance Work: Dumbbell Row 5 x 10 @ 50# Dumbbells each arm Barbell Shrugs 2 x 12 Warmup…
WOD Warm-Up: 100 Calorie Row Warm-Up @ Level 10 WOD Particulars: MetCon: 5 Rounds for Time of… – 5 Power Cleans @ 155# – 10Knees to Elbows – 10 Dips Time: 15:58 Endurance: – Run 2 miles for time: 22:30 Today’s WOD was kick ass and I am totally surprised I started to feel I…
WOD Type: “Strength & MetCon” WOD Warm-Up: 100 Calorie Row Warm-Up @ Level 10 WOD Particulars: Strength: Squats WU 1 x 10 @ 135# 1 x 5 @ 170# 1 x 3 @ 195# 1 x Max @ 220# (Actual Reps = 8) Assistance Work: Lunges 5 x 10 @ 35# Dumbbells each arm Side Bends 5 x…
WOD Type: “Strength & MetCon” WOD Warm-Up: 100 Calorie Row Warm-Up @ Level 10 WOD Particulars: Strength: Bench WU 1 x 10 @ 145# 1 x 5 @ 170# 1 x 3 @ 195# 1 x Max @ 220# (Actual Reps = 9) Assistance Work: Dumbbel Incline Bench Press 5 x 10 @ 50# (ea) Push-Ups 5 x 10 Dips 5…