WOD Type: “MetCon” WOD Warm-Up: Jump Rope @ 200 Contacts 25 Jumping Jacks 20 Squats 14 Lunges (7 each leg) Burgener Warm-up Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: For Time of… 25x Thrusters @ 95# 25x Weighted Pull-Ups @ 20# 25x Bench Press @ 185# 25x Sumo Deadlift High Pulls…
WOD Type: “Strength & MetCon” WOD Warm-Up: Jump Rope @ 200 Contacts 25 Jumping Jacks 20 Squats 14 Lunges (7 each leg) Burgener Warm-up Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Shoulder Press – 5 Sets @ 5-5-3-3-1 Reps Warmup 1 set of 10 @ 45# & 1 set of 7…
WOD Type: “MetCon” WOD Warm-Up: Jump Rope @ 200 Contacts 25 Jumping Jacks 20 Squats 14 Lunges (7 each leg) Burgener Warm-up Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: 5 Rds @ 15, 12, 9, 12, 15 of… Thrusters @ 75# Pull-Ups Box Jumps @ 20″ Time: No time requirement today……
WOD Type: “Strength & MetCon” WOD Warm-Up: Jump Rope @ 200 Contacts 25 Jumping Jacks 20 Squats 14 Lunges (7 each leg) Burgener Warm-up Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Bench Press – 7 Sets @ 2 Reps Warmup 1 set of 10 @ 135#, 1 set of 7 @…
WOD Type: “Endurance MetCon” WOD Warm-Up: Jump Rope @ 200 Contacts 25 Jumping Jacks 20 Squats 14 Lunges (7 each leg) Burgener Warm-up Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: 1 Rds @ 50 Reps Each Of… Knees to Elbows Burpees Thrusters @ 45# Strap Ring Dips Overhead Squats @ 45#…
WOD Type: “Strength & MetCon” WOD Warm-Up: Jump Rope @ 200 Contacts 25 Jumping Jacks 20 Squats 14 Lunges (7 each leg) Burgener Warm-up Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Bench Press – 5 Sets @ 5 Reps Warmup 1 set of 10 @ 135# & 1 set of 7…
WOD Type: “Strength & MetCon” WOD Warm-Up: Jump Rope @ 200 Contacts 25 Jumping Jacks 20 Squats 14 Lunges (7 each leg) Burgener Warm-up Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Split Jerks – 5 Sets @ 2 Reps Warmup 1 set of 7 @ 95# & 1 set of 5…
WOD Type: “Strength” WOD Warm-Up: Jump Rope @ 200 Contacts 25 Jumping Jacks 20 Squats 14 Lunges (7 each leg) Burgener Warm-up Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Push Jerks @ 5 x 3 of Progressive Weight Warmup 1 set of 10 @ 95# & 1 set of 7 @…
WOD Type: “Strength & MetCon” WOD Warm-Up: Jump Rope @ 200 Contacts 25 Jumping Jacks 20 Squats 14 Lunges (7 each leg) Burgener Warm-up Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Bench Press @ 5 x 5 of 155# Warmup 2 sets of 10 @ 95# Warmup 1 set of 7…
WOD Type: “MetCon” WOD Warm-Up: Jump Rope @ 200 Contacts 25 Jumping Jacks 20 Squats 14 Lunges (7 each leg) Burgener Warm-up Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Weighted Pull-Ups @ 1 Reps every 30 seconds = 2 every minute to failure: 20# Vest @ 2 Reps… Today’s WOD –…