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…
WOD Type: “MetCon, MetCon, & Strength” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: Test for Time of… 40 SDHP (Simulate Rowing 400m) 40 Squats 30 Situps 20 Push-Ups 10 Pull-Ups Time: 6:31 MetCon: 5 Minute Ladder of… 1 Power Clean @…
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 Of… 50-40-30-20-10 Reps Double Unders 21 SDHP @ 45# 20″ Box Jumps Today’s WOD – was another pain in the ass workout. All these hard core MetCon’s…
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: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 For Time Of… Hang Snatch @ 75# Back Squats @ 135# Burpees Today’s WOD – Is the damn thing ever going…
WOD Type: “MetCon *2” WOD Warm-Up: Jump Rope @ 100 Contacts 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 Front Squats @ 100# 5 Burpees MetCon: 4 Minutes of… Wallballs 20# @ 9′ with a 20# vest Today’s…
WOD Type: “Strength & 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: (Time) AMRAP in 20 Minutes of… 21 Bench Pres @ 135# 21 Pull-Ups Strength: Close Grip Bench Press – 7 @ 3 155# 160# 165#…
WOD Type: “MetCon” WOD Warm-Up: Jump Rope @ 100 Contacts 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 GHD’s 10 Back Extensions 10 Thrusters @ 75# 10 Clean & Jerk @ 75# Today’s WOD – Was a grudge…
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: Squat Clean & Jerk – 2 + 1 @ 7 Sets Warm-Up –> 10 @ 95# 95# 95# 115# 120# 125# 130# 135# MetCon: (Time) 21, 15, 9 of…