by Sep 12, 2018 | WOD
rhodewarriorgym – FitnessA: Bench Press (6×3)B: Metcon (AMRAP – Rounds and Reps)AMRAP 20 5 Man makers 10 Pull-ups/Jumping pull-up 15 Sit-ups
by Sep 11, 2018 | WOD
rhodewarriorgym – FitnessMetcon (Time)9/11 Tribute WOD 2001 Run/Row 11 Burpees 11 Thrusters 11 Pull-ups 11 Power Cleans 11 Push-ups 11 Kettlebell swings 11 Toe to bar/knee ups 11 Deadlifts 11 Push Jerks 2001...
by Sep 10, 2018 | WOD
rhodewarriorgym – FitnessA: Back Squat (6×3)B: Metcon (Time)5 Rounds 100m Run 25 Wallballs 15 Box step-ups
by Sep 8, 2018 | WOD
rhodewarriorgym – FitnessMetcon (Time)10-1 then 1-10 KB swings Goblet lunges Cal Row Russian Twists
by Sep 7, 2018 | WOD
rhodewarriorgym – FitnessMetcon (Time)Fun Friday 1-15 min Death by Thrusters Every minute you will add one more Thruster. 16-21 min Rest Then, 3 Rounds of 400m Run 600m Row
by Sep 4, 2018 | WOD
rhodewarriorgym – FitnessMetcon (Time)4 Rounds Run/row 200m 10 Strict Press 5 Power Cleans Rest 4 min 4 Rounds 15 Toe to bar/knee raises 10 Ball slams 5 Burpees Rest 4 min 30 Hang Cleans
by Sep 3, 2018 | WOD
rhodewarriorgym – FitnessMetcon (Time)Happy Labor Day! Partner WOD for time. Break up the rounds of 200 as you’d like. 50 Double Unders per partner (150 singles) 200 Lunges 40 Double Unders per partner (120 singles) 200 Pushups 30 Double Unders per partner...
by Aug 31, 2018 | WOD
rhodewarriorgym – FitnessMetcon (Time)Weightlifting Deadlift EMOM 8min 2 Reps per min *should be heavy Metcon 1000m row buy in 3 Rounds 21 deadlift 15 barbell facing burpees 9 push jerks
by Aug 30, 2018 | WOD
rhodewarriorgym – Fitness Metcon (AMRAP – Rounds) 30min EMOM 1st – 8-10 strict press 2nd – .45 seconds of ball slams 3rd – .45 seconds of jump rope
