WOD Type: “MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Chelsea MetCon: 30 Minute AMRAP of… 5 Pull-Ups 10 Push-Ups 15 Air Squats Today’s WOD was loaded with reps. I completed 470 reps which is 15 complete rounds + 5 Pull-Ups +…
WOD Type: “MetCon & MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: Speed Work – 1 Round of… 20 Push Press @ 95# 20 Knees to Elbows 20 GHD’s Time: 05:01 – Felt a lot more like the Open pace! MetCon:…
WOD Type: “Endurance & MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: Jerry (Time)… Run 1 Mile Row 2000 Meters Run 1 Mile Time: 28:16 – Wow, talk about painful! MetCon: 3 Rounds for Time of… 9 Power Cleans @ 135#…
WOD Type: “MetCon & 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 Of… 10 Power Cleans @ 95# 10 Burpees Time: 16:45 for a total of 50 reps each equaling 100 total reps MetCon Two: 9 Minute…
WOD Type: “MetCon & Core Work” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: 4 Rounds For Time Of… 25 KB Swings @ 53# 25 Wallballs (20# Vest) @ 20# Time: 23:57 Core Work: 3 Sets of… 1 Minute Plank Hold 15…
WOD Type: “MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders 150 Single Under Contacts WOD Particulars: MetCon: 20 Minute AMRAP of… 21 Bench Press @ 135# 15 Ring Dips (assisted) 9 Toes to Bar Today’s WOD Metcon was awesome! I finished three complete rounds…
WOD Type: “MetCon & Skill Work” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders 150 Single Under Contacts WOD Particulars: MetCon: For Time of… 3 Bear Complex: 5 Rounds – 1 rep = power clean, front squat, push press, back squat, to push press 3…
WOD Type: “MetCon & Strength” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders 150 Single Under Contacts WOD Particulars: MetCon: For Time of… 500m Row 50 Situps 1000m Row 30 Situps 2000m Row 20 situps Strength: Power Cleans 3 Reps on the minute for 11…
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: Rx 21, 15, 9… Chest To Bar Clean & Jerk @ 95# Push-Ups Today’s WOD – Should be called Fools Gold… It will fool you into thinking it will be easy…
WOD Type: “MetCon – Fran” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: Fran Rx 21, 15, 9… 95# Thrusters PullUps Snatch Work: Overhead Squats – 3 @ 10 Snatch Balance – 3 @ 3 Snatch – 3 @ 3 Today’s WOD…