WOD / Blog
14 November 2017
Warm-up: Coach’s Choice Strength/Skill: Push Jerk (2 x 2 x 2 x 2 x 2 x 2) *Start at 75% of your 1 RM. WOD: 12 Minute AMRAP 12 Push Jerks (115/75) 24 Double Unders Cool Down: Tabata Diagonal Plank Holds
15 November 2017
Warm-up: Coach’s Choice Strength/Skill: Deadlift (Time to Work the Positions) WOD: For Time 1-10 Deadlift (255/165) 2-20 Alternating Dumbbell Snatch (35/20) Cool Down: 3 Rounds 10 Banded Good Mornings 10 DB Squats
16 November 2017
Warm-up: Coach’s Choice Strength/Skill: 2 for 1 Wall Ball Practice WOD: 50-40-30-20-10 Barbell Curls (45/35) 10-20-30-40-50 KB Swings (2/1.5) Cool Down: 3 Rounds 10 Strict Push Ups 10 Skull Crushers
17 November 2017
Warm-up: Coach’s Choice Strength/Skill: Floor Press (Work to WOD Weight) WOD: 35 Minute Time Cap 1600 Meter Run 21 Floor Press 800 Meter Run 15 Floor Press 400 Meter Run 9 Floor Press *RX: Body Weight Floor Press Cool Down: 3 Rounds Sink Stretch (20 Seconds) Posterior Chain Stretch (20 Seconds per Side)
20 November 2017
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (20 Minutes to Find your 1 RM.) WOD: 21-18-15-12-9-6-3 Overhead Squat 42-36-30-24-18-12-6 Double Unders *Increase weight each round *65/45, 75/55, 85/60, 95/65, 105/70, 115/75, 125/85 Cool Down: 3 Rounds Waiter’s Carry (25/15) 5 Plate Circles (25/15)(Left and Right)