WOD / Blog

18 April 2017

Warm-up: Coach’s Choice Strength/Skill: Power Snatch (2 x 2 x 2 x 2 x 2) *Start at 75% of your 1 RM WOD: 5 RFT 15 Power Snatch (75/55) 15 Burpees over the Bar Mobility: Shoulders Buy Out: 3 Rounds 10 Bicep Curls 10 GHD Extensions 10 GHD Sit Ups

19 April 2017

Warm-up: Coach’s Choice Strength/Skill: Farmer’s Carry WOD: 4 RFT 100 Double Unders 100 Ft. Walking Lunges *20 Minute Cap Mobility: Hip Flexors Buy Out: 400 Meter Run

20 April 2017

Warm-up: Coach’s Choice Strength/Skill: Front Squat (Time to Work the Skill) *Uneven front squats WOD: For Time 60 Front Squats (65/45) 30 Pull Ups 40 Front Squats (65/45) 20 Chest to Bar Pull Ups 20 Front Squats (65/45) 10 Bar Muscle Ups Mobility: Shoulders Buy Out: 25 Weighted (20/14) GHD Sit Ups 25 GHD Extensions

21 April 2017

Warm-up: Coach’s Choice Strength/Skill: Push Press (5 x 2) Use 90% for all sets WOD: 14  Minute AMRAP 5 Push Press (115/75) 10 Ab Mat Sit Ups with Slam Ball (30/20) 15 Slam Balls (30/20) Mobility: Shoulders Buy Out: Tabata Mountain Climbers

24 April 2017

Warm-up: Coach’s Choice Strength/Skill: Deadlift (6 x 3) *Use 70% of your 1 RM. WOD: Tabata Barbell Deadlifts (185/135) Hang Power Cleans (135/95) Front Squats (95/65) Push Press (65/45) *8 rounds of 20 seconds work/10 seconds rest for a total of 4 minutes at each movement *1 minute break between movements to change weight Mobility: […]

25 April 2017

Warm-up: Coach’s Choice Strength/Skill: Split Jerk (20 minutes to find your 1 RM) WOD: 10 Minute AMRAP 6 Split Jerk (115/75) 18 Double Unders Mobility: Shoulders Buy Out: Tabata Handstand Holds