WOD Type: “Strength & MetCon” WOD Warm-Up: Jump Rope @ 200 Contacts TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Close Grip Bench Press 7 @ 3 (WU 45# x 12 & 95# x 8) 135# 145# 155# 170# 185# 200# 215# MetCon: 2…
WOD Type: “Strength & MetCon” WOD Warm-Up: Jump Rope @ 200 Contacts TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Thrusters 7 @ 2 75# 95# 115# 125# 135# 145# 155# MetCon: Max Rounds in 15 Minutes of: 3x HSPU 6x Strict Pullups 9x…
WOD Type: “MetCon” WOD Warm-Up: Jump Rope @ 200 Contacts TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: 7 Rounds for Time of: 14 Box Jumps @ 20″ 7 GHD Situps 21 Push Press @ 75# Today’s WOD – Ahh, Great workout! Completed 7…
WOD Type: “Strength & MetCon” WOD Warm-Up: Jump Rope @ 200 Contacts TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: 10 X 2 of: Power Clean 135# x 10 @ 2 MetCon: AMRAP in 8 Minutes Of: 7 Front Squats @ 135# 14 KB…
WOD Type: “Strength & MetCon” WOD Warm-Up: Jump Rope @ 200 Contacts TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: 5 Rounds 4, 3, 3, 2, 1x Of: Incline Bench Press 155# 165# 175# 185# 205# MetCon: AMRAP in 7 Minutes Of: 7 Pull-Ups…
WOD Type: “Strength & MetCon” WOD Warm-Up: Jump Rope @ 200 Contacts TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: 5 Rounds 2, 2, 3, 1, 1x Of: Deadlifts 225# 245# 275# 300# 310# MetCon: Max Rounds in 21 Minutes Of: 11x Pull-Ups 11x…
WOD Type: “MetCon” WOD Warm-Up: Jump Rope @ 200 Contacts TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: 3 Rounds 15, 9, 6 For Time Of: 65# Overhead Squats Pull-Ups 95# Split-Jerk Knees To Elbows 95# Hang Cleans GHD Situps Today’s WOD – Ahh,…
WOD Type: “Strength & Morning Run” WOD Warm-Up: Jump Rope @ 200 Contacts 25 Jumping Jacks 20 Squats 14 Lunges (7 each leg) Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Warm-Up – Incline Bench @ 95# 3 X 5 Bench Press 7 @ 2 185# 205# 215# 225# 230# 235# 240#…
WOD Type: “Strength & Morning Run” Morning Event: Run 2.1 Miles WOD Warm-Up: Jump Rope @ 200 Contacts 25 Jumping Jacks 20 Squats 14 Lunges (7 each leg) Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: 3-Postion Cleans & Jerk: 60%, 65%, 70% X 3 Clean Pull: 95% @ 3X2, 100% @…
WOD Type: “Strength” WOD Warm-Up: Jump Rope @ 200 Contacts 25 Jumping Jacks 20 Squats 14 Lunges (7 each leg) Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Snatch: 60% X 2, 70% X 2, 80% X 2, Heavy Single Clean and Jerk: 60% X 2 + 1, 70% X 2 +…