Blog

11/20/17 WOD

Pro-Fit Gym Coralville – WOD Metcon (No Measure) PRE: 12 MINUTES LIFESTYLE: SPIN, GLADIATOR, STRENGTH CIRCUIT PERFORMANCE: GLADIATOR, SNATCH PRACTICE HEALTHY: TABATA 20/10 – 8 ROUNDS/ENDURANCE #1. BW SQUATS #2. ROW X #3. BOX JUMPS OR STEP-UP...
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11/18/17 WOD

Pro-Fit Gym Coralville – WOD Metcon (AMRAP – Rounds and Reps) PRE: 10 MINUTE EMOM LIFESTYLE: 6 MINUTES SLED PUSH RELAY (CONTINUOUS) THEN 4 MINUTES PARTNER KB SNATCH (16KG/12KG/ RECORD TOTAL ON WHITEBOARD PERFORMANCE: BB SNATCH PRACTICE RNDS...
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11/17/17 WOD

Pro-Fit Gym Coralville – WOD Metcon (Time) PRE: (12 MIN) BENCH PRESS (3 SEC ECC) 6-6-6-6 HEALTHY/ACTIVE: TABATA 20/10 – 8 ROUNDS / ENDURANCE #1. BROAD JUMP X4-6 #2. HARDSTYLE PUSH-UP X #3. SLED PUSH/PULL X #4. SU/DU X #5. ALT. V UPS X #6....
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11/16/17 WOD

Pro-Fit Gym Coralville – WOD Metcon (Time) HEALTHY: 4 MIN CIRCUITS – 2 ROUNDS / ENDURANCE A1) BOX JUMPS X8 (20″) A2) KB FARMERS WALK XD+B A3) SITUP W/ ABMAT X10 B1) KB SNATCH X8EA (16KG/12KG) B2) BURPEE X8 B3) PLATE RUSSIAN TWIST X8EA...
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11/15/17 WOD

Pro-Fit Gym Coralville – WOD Metcon (No Measure) PRE: 10 MIN EMOM LIFESTYLE: 5 MIN – 10 SQUAT + 5 HARDSTYLE PUSH-UP 5 MIN – SLED PUSH RELAY PERFORMANCE: BB SNATCH PRACTICE 3 ROUNDS – MUSCLE SNATCH 3 ROUNDS – POWER SNATCH...
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11/14/17 WOD

Pro-Fit Gym Coralville – WOD Metcon (No Measure) LIFESTYLE: COUPLETS – 4 ROUNDS/ ENDURANCE A1) PULL-UP X8 A2) BOX JUMP X B1) KB PUSH PRESS X3EA B2) MB WOODCHOPPER SWITCH @ 5 C1) BURPEE X8 C2) SLINGSHOT (SWITCH @ 3) RUN D+B X2 OR 2 MIN CARDIO...
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11/13/17

Pro-Fit Gym Coralville – WOD Metcon (AMRAP – Reps) PRE: ALL GROUPS: 12 MINUTES – CARDIO (YOUR CHOICE), POWER SNATCH 5X2 OR SKILLS PRACTICE HEALTHY: E.M.O.M – 5 ROUNDS / STRENGTH-ENDURANCE #1. BW SQUATS X12 #2. SLED PUSH/PULL X...
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11/11/17 WOD

Pro-Fit Gym Coralville – WOD Metcon (No Measure) HEALTHY: COUPLETS- 4 ROUNDS / STRENGTH A1) KB RACK SQUAT X4 A2) STRICT PULL-UP (VARY GRIP) X B1) BOX JUMPS X10 (20″) B2) HARDSTYLE PUSH-UP X C1) MB SLAMS X8 C2) DIPS X 2 MINUTES CARDIO AFTER...
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11/10/17 WOD

Pro-Fit Gym Coralville – WOD Metcon (Time) LIFESTYLE: 6 MINUTE STATIONS/ ENDURANCE RECORD WORKING TIME FOR EACH STATION TO GET TOTAL. STATION 1 – 21-18-15 RUSSIAN SWING X (24KG/16KG) PUSH-UP X STATION 2: 30-30-20-20 DU X / SU X40 BUTTERFLY...
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11/9/17 WOD

Pro-Fit Gym Coralville – WOD Metcon (No Measure) LIFESTYLE: 4 MIN CIRCUITS – 2 ROUNDS / ENDURANCE A1) BOX JUMPS X10 A2) PULL-UP X8 A3) X-OVER CRUNCH X8EA B1) BB POWER SNATCH X4 B2) BURPEE OVER BAR X8 B3) ALT V UPS X8EA C1) CARDIO (YOUR CHOICE)...
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