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: Bench Press (531 Program) 1 x 5 @ 160# 1 x 5 @ 185# 1 x 10 @ 210# MetCon: AMRAP in 20 Minutes of… 5 Push Press @ 135# 10 Push-Ups (Release Hands) 15…
WOD Type: “Strength & MetCon” WOD Warm-Up: 400 Meter Run TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Bench Press (531 Program) WU 1 x 10 @ 135# 1 x 5 @ 160# 1 x 5 @ 185# 1 x 11 @ 210# MetCon: AMRAP in 40 Minutes…
WOD Type: “Strength & MetCon” WOD Warm-Up: 400 Meter Run TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Overhead Squats WU 1 x 10 @ 45# 10 @ 2 – 2 x 2 of 65#, 75#, 85#, 90#, 95# MetCon: 5 Rounds for Time of: 3 HSPU 6 Burpees…
WOD Type: “Hotel MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: No Strength… 🙁 … MetCon: 3 Rounds for Time of: Run 1 Mile – Then 3 rounds of 10 DB Snatch @ 40# (each arm) 10 Incline DB Press @ 35# Run 1 Mile…
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: Fat Gripz Thrusters WU 1 x 5 @ 65#, 75#, 95# 5@5 of 115# MetCon: 5 Rounds for Time of: 21, 15, 12, 9, 6… Pull-Ups Ring Dips (Assisted) GHD’s Time: 19:01…
WOD Type: “Olympic Technique Program & 531 Strength” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders Ankle Mobility Stretching Routine WOD Particulars: Technique: Snatch – 80% x 1 x 3 WU – PS x 1 x 5 @ 65# 1 x 3 @ 75# Clean & Jerk – 80%…
WOD Type: “Olympic Technique Program & 531 Strength Program” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders Ankle Mobility Stretching Routine WOD Particulars: Technique: Clean Pull – 3 x 3 1 @ 120# 3 @ 135# Clean & Jerk – 65%% x 3 + 1 x 4 4 Sets @ 135#…
WOD Type: “Olympic Technique Program & 531 Strength” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders Ankle Mobility Stretching Routine WOD Particulars: Technique: Power Clean + Front Squat + Clean + Jerk – 5 Sets; 3 second pause in split WU – 2 @ 105# 4 @ 125#…
WOD Type: “Olympic Technique Program & 531 Strength” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders Ankle Mobility Stretching Routine WOD Particulars: Technique: Snatc Pull @ 75% x 3 2 WU @ 95# 3 @ 125# Snatch: 65% x 3 x 4 3 x 4 @ 65# Snatch Push Press +…
WOD Type: “Olympic Technique Program & Crossfit” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders Ankle Mobility Stretching Routine WOD Particulars: Technique: Power Snatch + OHS + Snatch; 5 Sets w/ a 2 second pause in the bottom 1 WU @ 65# 4 Sets @ 75# Push Press…