WOD / Blog

09 August 2017

Warm-up: Coach’s Choice Strength/Skill: Goat Work WOD: Out and Back (RX/RX+) 10 Burpees/Burpee Pullovers 20 Box Jump Overs (24/20)(30/24) 30 Pull Ups/C2B 40 KB Swings (1.5/1)(2/1.5) 50 Wall Balls (20/14)(30/20) 40 KB Swings (1.5/1)(2/1.5) 30 Pull Ups/C2B 20 Box Jump Over (24/20)(30/24) 10 Burpees/Burpee Pullovers Cool Down: Athlete’s Choice

10 August 2017

Warm-up: Coach’s Choice Strength/Skill: Split Jerk (5 x 2 ) *Use 75% of your 1 RM for all sets. WOD: 10 Minute Time Cap 10 Split Jerks (95/65) 20 Double Unders 7 Split Jerks (115/75) 40 Double Unders 5 Split Jerks (135/95) 60 Double Unders Cool Down: 2 Rounds 20 Second KB/BB Shoulder Stretch (each […]

11 August 2017

Warm-up: Coach’s Choice Strength/Skill: Shovel Deadlift (Time to Work the Skill) WOD: 20 Minute EMOTM Odd: 6 Shovel Deadlifts (50% of strength weight) Even:  8 “Angled” Burpees Cool Down: 4 Rounds 10 Second Achilles Stretch (on the wall, each side) 10 GHD Hip Extensions

14 August 2017

Warm-up: Coach’s Choice Strength/Skill: Clean (6 x 2 ) *Use 65% of your 1 RM to work speed under the bar. WOD: 15 Minute Cap 5 RFT 5 Cleans (95/65) 10 K2E 20 Jump Lunges Cool Down: Alternating Holds (20 seconds each) Bar Hang Wall Sit

15 August 2017

Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 3) *Use 80% of your 1 RM for all sets. WOD: 16 Minute GAFAP 1 Deadlift (185/135) 100 Meter Run 2 Deadlifts (185/135) 100 Meter Run *Continue adding one deadlift rep each time. Cool Down: 4 Rounds 10 Banded Good Mornings 10 GHD Sit Ups

16 August 2017

Warm-up: Coach’s Choice Strength/Skill: Manmakers: Time to Work the Skill WOD: 16 Minute EMOTM Odd: 3 Man Makers (50/35) Even: 25 Double Unders (30 Seconds) Cool Down: Alternating Tabata Sets *Plank Holds *Bicep Curls