WOD Type: “MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: 1 Rounds for Time of… 20 Burpees 18 Wall-Balls 10′ @ 20# 16 Ring Push-Ups 14 Power Cleans @ 95# 12 Pull-Ups 10 Box Jumps @ 20″ 8 Bench Press @ BW (215#)…
WOD Type: “MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: 4 Rounds for Time of… 5 Front Squats @ 95# 10 Kettlebell Swings @ 43# 15 dumbbell Push Press @ 30# 10 Pull-Ups 5 Ab Mat Sit-Ups Time: No time today, just…
WOD Type: “Strength & MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Military Press 2 x 3 @ 115# 5 x 3 @ 135# 2 x 3 @ 145# 1 x 3 @ 155# MetCon: 4 Rounds for Time of… 3 Clean…
WOD Type: “Strength & MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Full Snatch Snatch 5 x 3 @ 65# Snatch 3 x 3 @ 75# Snatch 2 x 3 @ 85# MetCon: 5 Rounds for Time of… 5 Burpees 7 Box…
WOD Type: Strength & MetCon WOD PARTICULARS: Warmup consisted of a 100m Row for 10 minutes on level 10… Strength: Bench – Warmup 10 @ 135# – 5 x 5 @ 225# MetCon: 3 Rounds of – Row 500 Meters – 8 Each Arm Dumbbell Snatch @ 55# Time: 10:44 MetCon: 3 Rounds of –…
WOD Type: Strength & MetCon WOD PARTICULARS: Warmup consisted of a 100m Row for 10 minutes on level 10… Strength: Squats – 1 x 10 @ 145# – 1 x 5 @ 205# – 1 x 1 @ 250# – 1 x 1 @ 250# – 1 x 10 @ 145# Then Power Snatch 1…
WOD Type: MetCon WOD PARTICULARS: Row for 20 minutes on level 10… MetCon: – 10 Wallballs 10′ @ 25# – 10 Pull-Ups – 10 Box Jumps @ 20″ Time: No Time
WOD Type: MetCon WOD PARTICULARS: Row for 20 minutes on level 10… MetCon: – 10 Wallballs 10′ @ 25# – 10 Pull-Ups – 10 Box Jumps @ 20″ Time: No Time
WOD Type: Strength & MetCon WOD PARTICULARS: Warmup consisted of a 100m Row for 10 minutes on level 10… Strength: Deadlifts – Warmup 10 @ 135# – 1 x 5 @ 225# – 1 x 3 @ 255# – 1 x 1 @ 285# MetCon: 8 minutes of – 10 Deadlifts @ 135# – Box…
WOD Type: MetCon WOD PARTICULARS: Warmup consisted of a 100m Row for 10 minutes on level 10… MetCon: 2 rounds for Time of… – 12 DB Deadlifts @ 35# each – 12 DB Push Press@ 35# – Row 1000 Meters – 12 DB Deadlifts @ 35# each – 12 DB Push Press@ 35# – Row…