WOD Type: “Strength & MetCon” WOD Warm-Up: 100 Calorie Row Warm-Up @ Level 10 WOD Particulars: Strength: Deadlifts WU 1 x 10 @ 135# 1 x 5 @ 195# 1 x 3 @ 220# 1 x Max @ 250# (Actual Reps = 8) Assistance Work: Good Mornings 5 x 10 @ 90# Ab Wheel 3 x 5 MetCon: 3 Rounds of……
WOD Type: “Strength & MetCon” WOD Warm-Up: 100 Calorie Row Warm-Up @ Level 10 WOD Particulars: Strength: Military Press WU 1 x 10 @ 95# 1 x 5 @ 110# 1 x 3 @ 125# 1 x Max @ 142# (Actual Reps = 7) Assistance Work: Dumbbel Press 5 x 10 @ 35# Dumbbell Reverse Press 3 x…
WOD Type: “Strength & MetCon” WOD Warm-Up: 100 Calorie Row Warm-Up @ Level 10 WOD Particulars: MetCon: “Brutus” 10 Round of… Power Snatch @ 110# – 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 Overhead Squats @ 65# – 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Dips @ 10, 9, 8,…
WOD Type: Strength & MetCon WOD PARTICULARS: Warmup consisted of a 100m Row for 10 minutes on level 10… Strength: Squats – Warmup 10 @ 135# – 1 x 3 @ 165# – 1 x 3 @ 190# – 1 x 3 @ 215# Assistance Work: – Step Ups – 5 x 10@ 50# Dumbbells…
WOD Type: Strength & MetCon WOD PARTICULARS: Warmup consisted of a 100m Row for 10 minutes on level 10… Strength: Bench – Warmup 10 @ 145# – 1 x 3 @ 165# – 1 x 3 @ 190# – 1 x 3 @ 215# Assistance Work: – Bench – 5 x 10@ 165# – Dumbbell…
WOD Type: Strength & MetCon WOD PARTICULARS: Warmup consisted of a 100m Row for 10 minutes on level 10… Strength: Deadlift – Warmup 10 @ 165# – 1 x 3 @ 190# – 1 x 3 @ 215# – 1 x 3 @ 245# MetCon: Tombstone – 5 Rounds of – 8 Bar Facing Burpees…
WOD Type: Strength & MetCon WOD PARTICULARS: Warmup consisted of a 100m Row for 10 minutes on level 10… Strength: Military Press – Warmup 10 @ 105# – 1 x 3 @ 110# – 1 x 3 @ 135# – 1 x 3 @ 165# Assistance Work – Dumbbell Press: 5 x 10 @ 40#…
WOD Type: MetCon WOD PARTICULARS: Warmup consisted of a 100m Row for 10 minutes on level 10… MetCon: 3 Rounds of “Row Mania” – 30-20-10 Overhead Squats @ 75# – 30-20-10 Toes To Bar (T2B) – 1000m, 800m, 500m Row (Level 10) Time: 41:12 Holy Shit! My hands are shredded. I honestly did not think…
WOD Type: MetCon WOD PARTICULARS: Warmup consisted of a 100m Row for 10 minutes on level 10… MetCon: 3 Rounds of “Viking Fran” – 21-15-9 Thrusters @ 95# – 21-15-9 Pull-Ups – 1000m, 750m, 500m Row (Level 10) Time: 24:55
WOD Type: Strength & MetCon WOD PARTICULARS: Warmup consisted of a 100m Row for 10 minutes on level 10… Strength: Bench – Warmup 10 @ 135# – 1 x 5 @ 167# – 1 x 5 @ 211# – 1 x 5 @ 227# Assistance Work – Bench: 5 x 10 @ 167# – Dumbbell…