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: 1 Rounds for Time of… 20 Burpees 18 Wall-Balls 10′ @ 20# 16 Ring Push-Ups 14 Power Cleans @ 95# 12 Pull-Ups 10 Box Jumps @ 20″ 8 Bench Press @ BW (215#)…
Tag: Olympic Weightlifting
WOD Monday 01-05-2014
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: 4 Rounds for Time of… 5 Front Squats @ 95# 10 Kettlebell Swings @ 43# 15 dumbbell Push Press @ 30# 10 Pull-Ups 5 Ab Mat Sit-Ups Time: No time today, just…
WOD Saturday 01-03-2014
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: Military Press 2 x 3 @ 115# 5 x 3 @ 135# 2 x 3 @ 145# 1 x 3 @ 155# MetCon: 4 Rounds for Time of… 3 Clean…
WOD Friday 01-02-2015
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: Full Snatch Snatch 5 x 3 @ 65# Snatch 3 x 3 @ 75# Snatch 2 x 3 @ 85# MetCon: 5 Rounds for Time of… 5 Burpees 7 Box…
WOD Thursday 11-13-2014
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: Clean & Jerk WU 95# Bar 2 x 5 5 x 1 @ 95# 5 x 1 @ 115# 5 x 1 @ 125# 5 x 1 @ 135# 5 x 1 @ 145# MetCon: 9 Minute AMRAP – Olympian Re-Test……
WOD Monday 11-10-2014
WOD Type: “Strength & Dbl MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Snatch, Snatch Balance and Sots Press… Snatch Balance 5 x 3 @ 45# Sots Press 5 x 3 @ 45# Snatch 5 x 3 @ 65# MetCon: 5 Minute…
WOD Thursday 11-06-2014
So, I’m betting you must be wondering what has happened to my post over the last couple of months eh? Well, I got a new job and the internet sucked so bad that I could not get into the backend of my wordpress site. For 5 weeks, I was unable to update any of my…
WOD Friday 10-10-2014
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: Overhead Squats WU 45# Bar 2 x 5 1 x 5 @ 65# 1 x 5 @ 75# 1 x 3 @ 80# 1 x 3 @ 90# 1 x 2 @ 95#…
WOD Saturday 08-30-2014
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 (531 Program) Recovery Week… 1 x 5 @ 100# 1 x 5 @ 125# 1 x 5 @ 150# Then Press Cluster – 5 x 2 of… Push Press, Push Jerk & Split…
WOD Thursday 08-28-2014
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: Deadlift (531 Program) Recovery Week… 1 x 5 @ 115# 1 x 5 @ 145# 1 x 5 @ 170# MetCon: 15 Minute AMRAP… 8 Power Snatch @ 95# 8 Toes to Bar 8 Ring Push-Ups Reps:…