Category: Blog

WOD Type: “Strength & MetCon” WOD Walk: No walk again… But still managed to hit 11,101 steps at work today! WOD Warm-Up: TRX Warm-Up Leg / Shoulder Mobility WOD Particulars: Strength: Deadlift 4 x 185# 4 x 205# 4 x 225# 4 x 245# EMOM – 10 Minutes – 4 Reps @ 185# MetCon: 12…

WOD Type: “Strength & MetCon” WOD Walk: No walk again… But still managed to hit 12,472 steps at work today! WOD Warm-Up: TRX Warm-Up Leg / Shoulder Mobility WOD Particulars: Strength: Bench 4 x 155# 4 x 185# 4 x 205# 4 x 225# EMOM – 10 Minutes – 4 Reps @ 155# MetCon: For…

WOD Type: “Strength & MetCon” WOD Walk: No walk again… But still managed to hit 12,000+ steps at work today! WOD Warm-Up: TRX Warm-Up Leg / Shoulder Mobility WOD Particulars: Strength: Strict Press 4 x 115# 4 x 125# 4 x 130# 4 x 135# EMOM – 10 Minutes – 4 Reps @ 115# MetCon: 12 Minute…

WOD Type: “Strength & MetCon” WOD Walk: No Walk today other than 10,000 steps working… WOD Warm-Up: TRX Warm-Up Leg / Shoulder Mobility WOD Particulars: Strength: Front Squats 4 x 115# 4 x 125# 4 x 135# 4 x 155# EMOM – 10 Minutes – 4 Reps @ 115# MetCon: 12 Minute AMRAP of… 5 Pull-Ups 7…

WOD Type: “Strength & MetCon” WOD Walk: WOD Warm-Up: TRX Warm-Up Leg / Shoulder Mobility WOD Particulars: Strength: Push Jerk 4 x 115# 4 x 125# 4 x 135# 4 x 145# EMOM – 10 Minutes – 4 Reps @ 115# MetCon: 5 Rounds of… 5 DB Snatch @ 50# Each Arm 10 Box Jumps @ 2o”…

WOD Type: “Strength & MetCon” WOD Walk: WOD Warm-Up: TRX Warm-Up Leg / Shoulder Mobility WOD Particulars: Strength: Power Clean 4 x 100# 4 x 120# 4 x 135# 4 x 145# EMOM – 12 Minutes – 4 Reps @ 100# MetCon: For Time of… 1000 Meter Row 10 Power Snatch @ 75# 800 Meter…

WOD Type: “Strength & MetCon” WOD Walk: No Walk today… WOD Warm-Up: TRX Warm-Up Leg / Shoulder Mobility WOD Particulars: Strength: Bench 3 x 185# 3 x 205# 3 x 220# 3 x 231# EMOM – 12 Minutes – 3 Reps @ 180# MetCon: 15 Minute AMRAP Of… 10 Incline Press @ 95# 15 Burpees 20 Ab Fallouts Total Reps: 3 complete rounds +…

WOD Type: “Strength & MetCon” WOD Walk: WOD Warm-Up: TRX Warm-Up Leg / Shoulder Mobility WOD Particulars: Strength: Power Clean 3 x 102# 3 x 120# 3 x 130# 3 x 145# EMOM – 10 Minutes – 4 Reps @ 102# MetCon: EMOM 8 Minutes Of… 3 Thrusters @ 95# 3 Burpees Total Reps: 8 complete rounds = 48 reps that just killed me!…

WOD Type: “Strength & EMOM” WOD Warm-Up: TRX Warm-Up Leg / Shoulder Mobility WOD Particulars: Strength: Snatch 4 x 55# 4 x 65# 4 x 70# 4 x 75# EMOM – 10 Minutes – Power Snatch 4 Reps @ 75#   Today’s WOD was painful right from the start! I am still incredibly sore from yesterdays moving and the prior…