WOD Type: “Strength & MetCon” WOD Warm-Up: Leg / Shoulder Mobility WOD Particulars: Strength: Deadlift 4 @ 185# 4 @ 205# 4 @ 225# 4 @ 245# EMOM: 10 Minutes of… (Speed Work) 4 Press @ 185# MetCon: 10 Minute AMRAP of… 5 OHS @ 25# Plate 7 Box Jumps @ 20″ 9 AbMat Situps…
Tag: Gary Marsh
WOD Monday 03-27-2017
WOD Type: “Strength & MetCon” WOD Warm-Up: Leg / Shoulder Mobility WOD Particulars: Strength: Front Squats 4 @ 135# 4 @ 145# 4 @ 155# 4 @ 165# EMOM: 10 Minutes of… (Speed Work) 4 Front Squat @ 135# MetCon: 10 Minute AMRAP of… 9 Power Snatch @ 75# 15 KB Swings @ 43# 21…
WOD Wednesday 03-22-2017
WOD Type: “Strength & EMOM” WOD Warm-Up: Leg / Shoulder Mobility WOD Particulars: Strength: Thrusters 4 @ 95# 4 @ 105# 4 @ 115# 4 @ 125# EMOM: 10 Minutes of… (Speed Work) 4 Thrusters @ 95# MetCon: 10 Minute AMRAP of… NA Today’s WOD was pretty much just getting back to the gym. The…
WOD Tuesday 03-08-2017
WOD Type: “Strength & MetCon” WOD Warm-Up: Leg / Shoulder Mobility WOD Particulars: Strength: Press 4 @ 65# 4 @ 75# 4 @ 95# 4 @ 105# EMOM: 10 Minutes of… (Speed Work) 4 Press @ 65# MetCon: 10 Minute AMRAP of… 9 KB Swings @ 45# 50ft DB Lunges @ 30# each 21 Double…
WOD Tuesday 02-28-2017
WOD Type: “Strength & MetCon” WOD Warm-Up: Leg / Shoulder Mobility WOD Particulars: Strength: Front Squats 4 @ 135# 4 @ 145# 4 @ 155# 4 @ 165# EMOM: 10 Minutes of… (Speed Work) 4 Front Squat @ 135# MetCon: 10 Minute AMRAP of… 10 Left DB Snatch @ 25# 10 Right DB Snatch @…
WOD Monday 01-30-2017
WOD Type: “Strength & MetCon” WOD Warm-Up: Leg / Shoulder Mobility WOD Particulars: Strength: Power Clean 4 @ 95# 4 @ 105# 4 @ 115# 4 @ 125# EMOM: 10 Minutes of… (Speed Work) 4 Power Clean @ 95# MetCon: 10 Minute AMRAP of… 5 Thruster @ 95# 7 Box Jumps @ 20″ 9 AbMat…
WOD Tuesday 01-24-2017
WOD Type: “Strength & Speed Work” WOD Warm-Up: Leg / Shoulder Mobility WOD Particulars: Strength: Snatch 3 @ 55# 3 @ 65# 3 @ 75# 3 @ 85# EMOM: 10 Minutes of… (Speed Work) 3 Snatch @ 45# Bar More Work: Single Arm Kettlebell Work 3 x 5 KB Press @ 43# 3 x 5…
WOD Wednesday 01-18-2017
WOD Type: “Double Day” WOD Warm-Up: Leg / Shoulder Mobility Morning WOD Particulars: MetCon: Kettlebell Swings 3 x 10 @ 43# Afternoon WOD Particulars: Strength: Overhead Squats 3 @ 65# 3 @ 75# 3 @ 85# 3 @ 95# EMOM: 10 Minutes of… (Speed Work) 3 OHS @ 65# Today’s WOD was just putting in…
WOD Tuesday 01-17-17
WOD Type: “Hill Repeats on Foot” WOD Warm-Up: Leg / Shoulder Mobility WOD Particulars: Aerobic Conditioning: Hill Climbs 3 Rounds @ 300′ each Today’s WOD was just putting in some work! I hurt my shoulder on Thursday’s workout last week and haven’t been able to hardly lift my arm up. I remained active, but nothing…
WOD Thursday 01-12-17
WOD Type: “Strength & EMOM” WOD Warm-Up: Leg / Shoulder Mobility WOD Particulars: Strength: Power Cleans 4 @ 90# 4 @ 104# 4 @ 112# 4 @ 126# EMOM: 10 Minutes of… (Speed Work) 4 Power Cleans @ 90# Today’s WOD was just putting in the work! I wanted to make sure I at least…