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 Four… Clean & Jerk – 80% – 1 @ 3 WU 3 @ 115# 1 X 3 @ 145# Power Snatch – 75% – 2 @ 4 2 X 4 @ 115# Bench Press – 3 X 3 3 @ 220# Good Mornings –…
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 Three… Front Squat – 3 @ 2 WU 3 @ 135# 3 X 2 @ 185# Snatch Pull – 3 @ 3 3 X 3 @ 135# Overhead Squat – 4 X 3 4 @ 65# Push Press – 3…
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 Two… Muscle Snatch – Heavy 130# Snatch – 2 @ 5 2 X 5 @ 75# Clean – 2 X 5 2 X 5 @ 95# Jerk – 2 X 5 2 X 5 @ 95#…
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 One… Back Squat – 5 @ 3 WU @ 5 X 115# & 5 X 135# 5 X 3 @ 185# Clean Pull – 5 @ 3 WU @…
WOD Type: “Strength” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Bench & Incline Bench… WU @ 95#, 135# & 165# Bench 7 @ 3 of 205# Incline 5 @ 8 of 115# Total Weight: Bench = 4,700# Incline Bench = 4,600# Dress…
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: 20 Minute AMRAP of… 3 Snatch @ 95# 6 Burpees @ 6″ 9 T2B Time: 5 Complete Rounds + 3 + 6 + 5 for a total of 104 reps Gymnastics: 3 Sets @…
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: Back Squat 7 @ 3 1 @ 10 of 135# Warm-up 3 @ 165# 3 @ 195# 3 @ 225# 3 @ 235# 3 @ 255# 3 @ 265# 3 @ 275# MetCon: 5 Rds for Time… 10 Push Press…
WOD Type: “Strength” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Clean & Jerk 10 @ 95# 10 @ 115# 10 @ 125# Gymnastics: 3 Sets @ 8 Reps of… Pulling Prep Ring Push-Ups Ring Pull-Ups Today’s WOD was a good for strength/Skill work… I was planning…
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: (5 Rounds for Time) 10 Ground to Over Head 10 Burpees 10 Pull-ups (Metolius Rock Rings) Reps: 150 total… 50 each! Time: 26:48 Today’s WOD was a tough one… I am having issues with a headache…
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: (8 Minute AMRAP) 10 Thrusters @ 95# 10 Deadlifts @ 95# Reps: 94 total… Time:08:00 Today’s WOD was tough after the workout last night. Doing thrusters really takes my breath away. Not sure if that…