WOD Type: “Strength & MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Bench Press (531 Program) 1 x 3 @ 165# 1 x 3 @ 190# 1 x 8 @ 215# MetCon: 5 Rounds for Time of… 15 Wallballs 15 Burpees Time: 18:29 Rest one minute -Then-…
WOD Type: “Strength & MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Military Press (531 Program) 1 x 3 @ 95# 1 x 3 @ 105# 1 x 12 @ 115# MetCon: 7 Rounds of… 7 Pull-Ups 7 Overhead Squats @ 65# Time: Not Timed Today’s WOD was a hard hitter…
WOD Type: “Strength & MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Deadlift (531 Program) WU 10 @ 135# 1 x 3 @ 190# 1 x 3 @ 215# 1 x 12 @ 245# MetCon: 7 Rounds for Time of… 5 Snatch @ 95# 10 Burpees…
WOD Type: “Strength & MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Bench Press (531 Program) 1 x 5 @ 160# 1 x 5 @ 185# 1 x 10 @ 210# MetCon: AMRAP in 20 Minutes of… 5 Push Press @ 135# 10 Push-Ups (Release Hands) 15…
WOD Type: “Strength & MetCon” WOD Warm-Up: 400 Meter Run TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Bench Press (531 Program) WU 1 x 10 @ 135# 1 x 5 @ 160# 1 x 5 @ 185# 1 x 11 @ 210# MetCon: AMRAP in 40 Minutes…
WOD Type: “Strength & MetCon” WOD Warm-Up: 400 Meter Run TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Overhead Squats WU 1 x 10 @ 45# 10 @ 2 – 2 x 2 of 65#, 75#, 85#, 90#, 95# MetCon: 5 Rounds for Time of: 3 HSPU 6 Burpees…
WOD Type: “Hotel MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: No Strength… 🙁 … MetCon: 3 Rounds for Time of: Run 1 Mile – Then 3 rounds of 10 DB Snatch @ 40# (each arm) 10 Incline DB Press @ 35# Run 1 Mile…
WOD Type: “Strength & MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Fat Gripz Thrusters WU 1 x 5 @ 65#, 75#, 95# 5@5 of 115# MetCon: 5 Rounds for Time of: 21, 15, 12, 9, 6… Pull-Ups Ring Dips (Assisted) GHD’s Time: 19:01…
WOD Type: “Olympic Technique Program & 531 Strength” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders Ankle Mobility Stretching Routine WOD Particulars: Technique: Snatch – 80% x 1 x 3 WU – PS x 1 x 5 @ 65# 1 x 3 @ 75# Clean & Jerk – 80%…
WOD Type: “Olympic Technique Program & 531 Strength Program” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders Ankle Mobility Stretching Routine WOD Particulars: Technique: Clean Pull – 3 x 3 1 @ 120# 3 @ 135# Clean & Jerk – 65%% x 3 + 1 x 4 4 Sets @ 135#…