WOD Type: “MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: Murph w/ 20# Vest… 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Squats 1 Mile Run Time: 1:30:40 Today’s WOD is a tribute to those who’ve fallen in combat. I actually did not think…
WOD Type: “Olympic Program” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Oly Day Twelve… Bench Press – 3 x 3 165#, 190#, 215# Power Snatch – 2 x 4 @ 115# Clean & Jerk – 1 x 3 @ 145# Good Mornings – 2 x 5 @ 65# Double Unders – Practice Handstand…
WOD Type: “Olympic Program” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Oly Day Eleven… Military Press – 3 x 3 90#, 105#, 115# Front Squat – 3 x 2 @ 185# Snatch Pull – 3 x 3 @ 135# Overhead Squat – 4 x 3 @ 65# MetCon: 3 Rounds…
WOD Type: “Olympic Program” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Oly Day Ten… Snatch – 60% x 2 x 5 75# Heavy Snatch – Heavy 1-rep work up 95#, 115#, 120#, 125#, 130# Power Clean – 60% x 2 x 5 115# Jerk – 60% x 2…
WOD Type: “Olympic Program” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Oly Day Nine… Back Squat – 3 @ 3 165#, 190#, 215# Clean Pull – 5 @ 3 180# Snatch Push Press – 4 x 5 120# Back Extensions – 3 X Max 20, 17, 17 GHD –…
WOD Type: “Olympic Program” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Oly Day Eight… Snatch – 95# – 1 @ 5 Total: 475# Power Clean & Jerk – 135# – 2 @ 4 Total: 1,080# Deadlifts – 3 x 5 65% @ 185# 75% @ 210# 85% @ 240# Total: 3,175# Sots…
WOD Type: “Olympic Program” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Oly Day Seven… Back Squat – 3 @ 2 205# @ 3 x 2 = 1,230# Clean Pull – 3 @ 3 175# @ 3 x 3 = 1,575# Snatch Push Press – 3 X 5 115#…
WOD Type: “Olympic Program” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Oly Day Six… Clean & Jerk – 150# – 1 @ 3 Total: 450# Power Snatch – 120# – 2 @ 4 Total: 960# Bench Press – 225# – 4 x 3 Total: 2,475 Good Mornings – 115# – 3 X 5…
WOD Type: “Olympic Program” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Oly Day Five… Front Squat – 5 @ 3 WU 1 @ 95# 5 X 3 @ 190# Snatch Pull – 4 @ 3 4 X 3 @ 140# Overhead Squat – 3 X 2 3 @ 75# Push Press – 5 X 5…