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: Snatch 5 @ 8-10 1 @ 10 of 45# Warm-up 10 @ 65# 10 @ 75# 10 @ 80 10 @ 85 10 @ 95# MetCon: Time… 75 Wall Balls Time: 5:22…
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: (5 Rounds for Time) 6 Deadlifts @ 210# 9 Chest to Bars 12 Pistols (Assisted) Reps: 135 total… Time:20:58 Today’s WOD was great… I really like doing deadlifts at this weight. It feels heavy…
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: (5 Rounds for Time) 10 Knees to Elbows 20 Burpees 30 Double Unders Reps: 300 total reps; 50 K2E, 100 Burpees and 150 Double Unders! Time:45:35 Round 1 @ 6:15 Round 2…
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: Thrusters 1 @ 4 of 115# Warm-up 10 @ 2 of 115#, 120#, 125#, 130#, 135#, 140#, 145#, 150#, 155#, 160# MetCon: 5 Rounds for Time of… 20 Push-Ups 20…
WOD Type: “Strength & Gymnastic” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: 5, 5, 3, 3, 3, 1, 1, 1, 1 of… Pull-Ups 2 x5 @ 20# 3 x 3 @ 30# 4 x 1 @ 40# Gymnastics: HSPU 1 @ 5 (Foot…
WOD Type: “MetCon & Strength With Endurance” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders 3.2 Mile Walk @ 48:00 WOD Particulars: Endurance: Coupeville Road Ride 19.3 Miles @ 1:20:37 MetCon: (Time) 9 Snatch @ 115# 15 Lunges (each leg) @ 25# Plate 21 Double Unders…
WOD Type: “MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders 4 Mile Walk WOD Particulars: MetCon: (20 Minute AMRAP) 9 Push Press @ 115# 12 Box Jumps @ 20″ 15 Ab Mat Situps Reps: 261 total = 7 Complete Rounds + 9 Push Press. Today’s WOD was…
WOD Type: “MetCon & Strength With Gymnastic Move” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: 3 Rounds for Time of… 10 Front Squats @ 135# 20 Knees to Elbows 30 Double Unders Time: 24:15 Strength: Bench Press 5 @ 5 of 205#…
WOD Type: “Gymnastic & Strength” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Gymnastic: 10, 12, 14, 16, 18 of… Chest to Bar Pull-Ups Strength: Overhead Squats – 7 @ 3 45#, 55#, 65#, 70#, 75#, 80#, 85# Today’s WOD was a split style workout. No…
WOD Type: “MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders 4 Mile Walk WOD Particulars: MetCon: (Time) 12, 10, 8, 6 Deadlifts @ 205# 40, 30, 20, 10 Wallballs — 20# @ 10′ Time: 15:58. Today’s WOD was great… I felt really good with the deadlifts and…