WOD Type: “Strength & MetCon” WOD Warm-Up: 100 Calorie Row warm-Up Shoulder & Leg Mobility Work WOD Particulars: Strength: Dumbbell Press 5 x 5 Warm-Up @ 35# 40#, 45#, 50#, 55#, 60# MetCon: For Time Of… Run 1 Mile Row for the 1 Mile Time Run 1 Mile Today’s WOD was pretty fucking badass! I wished I would…
WOD Type: “MetCon” WOD Warm-Up: 100 Calorie Row Warm-Up Shoulder & Leg Mobility Work WOD Particulars: MetCon: 3 Rounds Of… 1,000 Calorie Row 21 KB Swings @ 40# 12 Pull-Ups Today’s WOD was pretty tough. I finished the workout in a time of 27:07. I originally penciled in 50# kettle bell swings, but after the first…
WOD Type: “Strength & MetCon” WOD Warm-Up: TRX Full body warm-Up Shoulder Mobility Work WOD Particulars: Strength: Incline Benc Press 5 x 5 Warm-Up @ 45# 95#, 115#, 135#, 155#, 175# MetCon: 10 Rounds Of… 5 Incline Bench @ 115# 5 Hang Power Snatch @ 75# Today’s WOD was mostly a strength workout again. I’m…
WOD Type: “Strength” WOD Warm-Up: TRX Full body warm-Up Shoulder Mobility Work Leg Mobility Work WOD Particulars: Strength: 5 x 5 of… Bent Over Rows – 135#, 155#, 160#, 165#, 170# Shrugs – 5 x 5 @ 43# Kettlebell TRX Reverse Push-Up – 5 x 5 @ 20# Vest Bicep Curls & Tricep Overheads @…
WOD Type: “Strength & MetCon” WOD Warm-Up: TRX Full body warm-Up Shoulder Mobility Work WOD Particulars: Strength: Strict Press 5 x 5 Warm-Up @ 45# 75#, 95#, 115#, 135#, 140# MetCon: 5 Rounds Max Reps Of… Bench @ BW (225#) Pull-ups (Strict) Today’s WOD was mostly a strength workout. I did not do the metcon…
WOD Type: “Endurance” WOD Warm-Up: General Leg Warm-Up Routine WOD Particulars: Endurance: Run Approximately 4 Miles Today’s WOD was a windy ass run! Even thought the run had a serious headwind and crosswind for most of the run, I was able to take 3:21 off the last run around golf course rd. I did have…
WOD Type: “Strength & MetCon” WOD Warm-Up: TRX Full body warm-Up Shoulder Mobility Work WOD Particulars: Strength: Power Snatch 7 x 2 Warm-Up @ 65# 75#, 95#, 100#, 105#, 115#, 125#, 135# MetCon: 5 Rounds Of… 5 Hang Power Cleans @ 115# 10 KB Swings @ 43# Today’s WOD was another quick and fun. I…
WOD Type: “Endurance” WOD Warm-Up: General Leg Warm-Up Routine WOD Particulars: Endurance: Run Approximately 4 Miles Today’s WOD was a great run. I wanted to make it home before kickoff, but missed the first two minutes of the 1st quarter. No worries, the Seahawks won! See below for the run… I actually made it all…
WOD Type: “Strength & MetCon” WOD Warm-Up: TRX Full body warm-Up Shoulder Mobility Work WOD Particulars: Strength: Bench Press 5 x 5 Warm-Up @ 135# 185#, 205#, 215#, 225#, 235# MetCon: 21, 15, 9 Of… Pull-Ups Push-Ups Sit-Ups Squats Today’s WOD was another quick, but effective workout. I love that I am getting faster and…
WOD Type: “Endurance” WOD Warm-Up: General Leg Warm-Up Routine WOD Particulars: Endurance: Ride Approximately 10 Miles Today’s WOD was a great ride. I actually completed 11 miles and finished 56:12. So about a 12 mph average. I didn’t have much time for today due to the fact we had vision appointments. I had to shell…