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01 October 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Back Squat (20 Minutes to Find Your 1 RM)
 
WOD: 9-15-21
Back Squat (95/65)
Slam Ball (30/20)
 
Stimulus/Focus: This WOD is meant to be light, fast and unbroken. Focus on quick transitions and aim for less than 8 minutes.
 
Cool Down
4 Rounds
5 Burpees over the Bar
100 Meter Run with Slam Ball (30/20)
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28 September 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Overhead Squat (5 x 2)
Use 85% of your 1 RM for all sets. Lift on a 2-minute clock.
 
WOD: For Time
10-8-6-4-2
Complex (75/55)
500-400-300-200-100
Meter Run
 
*Complex: Power Snatch, Hang Snatch, and OHS
Stimulus/Focus: This WOD is light in volume and load. Push yourself to move quickly.
 
Cool Down: Four Minutes Banded Stretches
*Shoulder Distraction
*Hip Flexor
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27 September 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Max Height Box Jump
 
WOD: 3 RFT (15 Minute Time Cap)
9 Burpees over the Box
15 Calorie (Row, Bike, Skierg)
21 Kettlebell Swings (1.5/1)
 
Stimulus/Focus: This WOD is going to tax you cardiovascularly. Push through and move as fast as you can. It is supposed to be a sprint.
 
Cool Down: 3 Rounds
5 Strict Pull Ups
5 Strict Push Ups
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25 September 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Split Jerk (6 x 2 )
Use 75% of your 1 RM. Lift on a 2-minute clock.
 
WOD: 10 1-Minute Rounds
25 Air Squats
ME Split Jerks (95/65)
 
Score=Total Reps (Squats and Split Jerks)
 
RX+: 135/95
Stimulus/Focus: Aim for fast, but correct, full range of motion air squats to give you as much time to be on the bar as possible.
 
Cool Down: Tabata Candlestick Raises
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24 September 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Deadlift (Time to Work on Positions)
 
WOD: 2 RFT (40 Minute Time Cap)
400 Meter Farmer’s Carry (25/15 in each hand–carried on edges)
40 Double Unders
40 Deadlifts (155/105)
40 Pull Ups
 
Stimulus/Focus: This WOD is meant to test your mental fortitude and grip. They will both want to give out–keep pushing.
 
Cool Down:
2 Minutes Wrist/Forearm Stretches
2 Minute Plank Hold (Break when needed and accumulate hold time until you reach 2 minutes)
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21 September 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Overhead Lunge
Time to work the skill. Play with various objects and weights to see what you can do!
 
WOD: For Time
100 Meters Walking Lunge
100 HRPUs
100 Slam Balls (30/20)
100 Pull Ups
100 Meters Walking Lunge
 
Stimulus/Focus: This WOD will be a mental challenge. Don’t look at the 100s. One rep at a time. Short work. Short breaks.
 
Cool Down: 4 Rounds
10 Slam Ball Squats
100 Meter Farmer’s Carry (15/10 plate in each hand)
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20 September 2018

Warm-up: Coach’s Choice

Strength/Skill: Run Mechanics

WOD: Griff
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.

Stimulus/Focus: Run fast and don’t fall down!

Cool Down: ROMWOD

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19 September 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Review the WOD movements-ROM, standards, efficiency!
 
WOD: Morrison (Time)
50-40-30-20-10
Wall-Ball Shots, 20#
Box Jumps, 24″
Kettlebell Swings, 53#
 
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
 
Female RX: 14#, 20″, 35#
 
Stimulus/Focus: This WOD is a grind. Take short breaks when needed. Just keep moving. It is a Hero WOD so go for a PR!
 
Cool Down: 5 Rounds
5 Wall Angels
20 Second Achilles Wall Stretch (per side)
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18 September 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Turkish Get Up (Work the Skill with Odd Objects)
 
WOD: For Time (15 Minute Time Cap)
1000 Meter Row Buy In
50-40-30-20-10
Ab Mat Sit Ups
Single Unders
1000 Meter Row Buy Out
 
Stimulus/Focus: This WOD is designed to tax your motor. Everything should allow you to move quickly . . . except for those who struggle with single unders. We could always scale the WOD and do double unders instead. 🙂
 
Cool Down: 5 Rounds
15 GHD Extensions
Waiter’s Carry (45/25) Down and Back