WOD Type: “MetCon” WOD Warm-Up: .75 Mile Run Leg Mobility Work 10# Plate Shoulder Warm-Up WOD Particulars: MetCon: 3 Rounds of… 500 Meter Row 21, 15, 9 Burpees 12, 9, 6 Thrusters @ 95# Finish out with .75 mile run Today’s WOD was a wind sucker! I had a hard time keeping control over my breathing. Also,…
WOD Type: “Strength & MetCon” WOD Warm-Up: Standard TRX Warm-Up WOD Particulars: Strength: Military Press WU 1 x 10 @ 95# 1 x 3 @ 120# 1 x 3 @ 135# 1 x 3 @ 152# (Actual Reps = 4) Assistance Work: Behind the Neck Press 5 x 10 @ 75# Dumbbell Press 5 x 10 @ 30# Each Arm Dumbbell…
WOD Type: “Strength & MetCon” WOD Warm-Up: Standard TRX Warm-Up WOD Particulars: Strength: Deadlift WU 1 x 10 @ 135# 1 x 5 @ 200# 1 x 5 @ 225# 1 x 5 @ 255# (Actual Reps = 10) That computes to a 340# 1RM! Assistance Work: Good Mornings 5 x 10 @ 95# GHD Situps – 25-40 Reps…
WOD Type: “Strength & MetCon” WOD Warm-Up: 100 Calorie Row Warm-Up @ Level 10 WOD Particulars: Strength: Squats WU 1 x 10 @ 135# 1 x 5 @ 170# 1 x 3 @ 195# 1 x Max @ 220# (Actual Reps = 8) Assistance Work: Lunges 5 x 10 @ 35# Dumbbells each arm Side Bends 5 x…
WOD Type: “Strength & MetCon” WOD Warm-Up: 100 Calorie Row Warm-Up @ Level 10 WOD Particulars: Strength: Bench WU 1 x 10 @ 145# 1 x 5 @ 170# 1 x 3 @ 195# 1 x Max @ 220# (Actual Reps = 9) Assistance Work: Dumbbel Incline Bench Press 5 x 10 @ 50# (ea) Push-Ups 5 x 10 Dips 5…
WOD Type: “Strength & MetCon” WOD Warm-Up: 100 Calorie Row Warm-Up @ Level 10 WOD Particulars: Strength: Deadlifts WU 1 x 10 @ 135# 1 x 5 @ 195# 1 x 3 @ 220# 1 x Max @ 250# (Actual Reps = 8) Assistance Work: Good Mornings 5 x 10 @ 90# Ab Wheel 3 x 5 MetCon: 3 Rounds of……
WOD Type: “Strength & MetCon” WOD Warm-Up: 100 Calorie Row Warm-Up @ Level 10 WOD Particulars: Strength: Military Press WU 1 x 10 @ 95# 1 x 5 @ 110# 1 x 3 @ 125# 1 x Max @ 142# (Actual Reps = 7) Assistance Work: Dumbbel Press 5 x 10 @ 35# Dumbbell Reverse Press 3 x…
WOD Type: “Strength & MetCon” WOD Warm-Up: 100 Calorie Row Warm-Up @ Level 10 WOD Particulars: MetCon: “Brutus” 10 Round of… Power Snatch @ 110# – 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 Overhead Squats @ 65# – 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Dips @ 10, 9, 8,…
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: Squats (5, 3, 1 Strength Program) 1 x 10 @ 135# Warm-Up 1 x 5 @ 160# 1 x 5 @ 185# 1 x 5 @ 210# MetCon: 10 Round…
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: Bench Press (5, 3, 1 Strength Program) 1 x 10 @ 135# Warm-Up 1 x 5 @ 160# 1 x 5 @ 185# 1 x 5 @ 210# Assistance Work: (5,…