WOD Type: “Strength & MetCon” POST-WOD: Walk 40 Minutes Helideck… 3.5 miles WOD Warm-Up: 3,000 Meter Calorie Row Warm-Up – 15 Minutes Shoulder & Leg Mobility Work WOD Particulars: Strength: Bent Over Rows (5 x 3), Shrugs (5 x 8-10), High Pulls (5 x 10) Warm-Up @ 135# x 10 Reps Bent Over Rows – 155#, 185#, 205#, 215#, 220#…
WOD Type: “Strength & MetCon” POST-WOD: Walk 1 hour Helideck… 3.5 miles Afternoon Treadmill Walk: 40 minutes at 3.5 mph – Approx. 1.75 miles WOD Warm-Up: 3,000 Meter Calorie Row Warm-Up – 15 Minutes Shoulder & Leg Mobility Work WOD Particulars: Strength: Bench (5 x 5) Warm-Up @ 135# x 15 Reps 155#, 185#, 205#, 225#, 245# MetCon: For Time of… Row 1,000…
WOD Type: “Strength & MetCon” POST-WOD: Walk 1 hour Treadmill… 3.5 miles Afternoon Helideck Walk: 40 minutes at 3.5 mph – Approx. 1.75 miles WOD Warm-Up: 3,000 Meter Calorie Row Warm-Up – 15 Minutes Shoulder & Leg Mobility Work WOD Particulars: Strength: Squats (5 x 5) Warm-Up @ 95# x 10 Reps 135#, 145#, 155#, 165#, 175# MetCon: For Time of… Row 1,000 Meters…
WOD Type: “Strength & MetCon” POST-WOD: Walk 50 minutes around helideck… Approximately 3.5 mph! Evening Treadmill Walk: 30 minutes at 3.2 mph – 1.60 miles and 130 calories burned WOD Warm-Up: 3,000 Meter Calorie Row Warm-Up – 15 Minutes Shoulder & Leg Mobility Work WOD Particulars: Strength: Power Clean & Jerk (5 x 5) Warm-Up @ 95# x 10 Reps…
WOD Type: “Strength & Intervals” POST-WOD: Walk 35 minutes around helideck… Approximately 3.5 mph! WOD Warm-Up: 100 Calorie Row Warm-Up Shoulder & Leg Mobility Work WOD Particulars: Strength: Bent-Over-Rows, Shrugs & High Pulls (5 x 5) Bent-Over Rows – 135#, 155#, 185#, 195#, 205# Shrugs – 135#, 155#, 185#, 195#, 205# High Pulls – 95# & 4 x 105#…
WOD Type: “Strength & MetCon” POST-WOD: Walk 40 minutes around helideck… Approximately 3.5 mph! WOD Warm-Up: 100 Calorie Row Warm-Up Shoulder & Leg Mobility Work WOD Particulars: Strength: Press (5 x 5) Warm-Up 95# @ 10 Reps 115#, 125#, 135#, 140#, 145# MetCon: 4 Intervals of… 750 Meter Row @ 26 SPM Rest 2 Minutes Today’s WOD was quick. I believe…
WOD Type: “Strength & MetCon” POST-WOD: Walk 1 Hour around helideck… Approximately 3.5 mph! WOD Warm-Up: 100 Calorie Row Warm-Up Shoulder & Leg Mobility Work WOD Particulars: Strength: Bench (5 x 5) Warm-Up 135# @ 15 Reps 155#, 185#, 205#, 225#, 245# MetCon: 5 Rounds For Time of… 10 Bench Press @ 155# 750 Meter Row Today’s WOD was fun….
WOD Type: “Strength & MetCon” Somebody blew up the toilet! Shit everywhere! Who does that? Fucking dirtbag! I bet it was that sorry ass cook who stole my $120! Scumbag… POST-WOD: Walk 1 Hour around helideck… Approximately 3.5 mph! WOD Warm-Up: 100 Calorie Row Warm-Up Shoulder & Leg Mobility Work WOD Particulars: Strength: Squats (5 x 5)…
WOD Type: “MetCon” WOD Warm-Up: 100 Calorie Row Warm-up Shoulder / Leg Mobility Routine WOD Particulars: MetCon: For Time Of… Row 1,500 Meters 15 Pull-Ups 15 Deadlifts @ 135# 15 Push-Ups 15 Sit-Ups 15 Curls @ 45# Bar 15 Strict Press @ 95# 15 Dips 15 Knees to Elbows Row 1,500 Meters Helideck Walk: 3 Miles…
MERRY CHRISTMAS! WOD Type: “Strength & MetCon” PRE-WOD: Walk 30 minutes around helideck… Approximately 3.5 mph! WOD Warm-Up: 100 Calorie Row Warm-Up Shoulder & Leg Mobility Work WOD Particulars: Strength: Deadlifts (5 x 3) Warm-Up 135# @ 10 Reps 245#, 245#, 245#, 245#, 245# MetCon: 3 Rounds For Time of… 40 Calorie Row 2 Minute Rest 20 Calorie Row 1 Minute…