WOD / Blog
27 November 2017
Warm-up: Coach’s Choice Strength/Skill: Split Jerk (20 Minutes to Find Your 1 RM) WOD: 10 RFT 1 Split Jerk (95/65) 2 Step Lunges (95/65) 3 K2E Cool Down: 3 Rounds 10 Superman Holds (2 seconds) 10 Calories on Bike
28 November 2017
Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 5 x 5 x 5 x 5 x 5 x 5) *Start at 60% of your 1 RM. WOD: 20 Minute AMRAP 5 Deadlifts (115/75) 5 Hang Power Cleans (115/75) 5 Front Squats (115/75) 5 Push Presses (115/75) 5 Back Squats (115/75) Cool Down: ME Overhead Barbell Hold
29 November 2017
Warm-up: Coach’s Choice Strength/Skill: Ring Work WOD: 5-4-3-2-1 Strict Muscle Up 50-40-30-20-10 Double Unders Cool Down: 50 Ab Mat Sit Ups 2 Minutes of Shoulder Mobility
30 November 2017
Warm-up: Coach’s Choice Strength/Skill: Floor Press (10 x 2) *Use 90% of your 1 RM for all sets. WOD: 4 RFT 25 Slam Balls (30/20) 10 Ring Rows 5 Floor Press (135/95) *RX+: 165/115 Cool Down: 3 Rounds 5 Ring Dips 5 Strict Push Ups 30 Seconds of Shoulder Stretches
01 December 2017
Warm-up: Coach’s Choice Strength/Skill: Thruster(5 x 2 ) *Use 85% of your 1 RM. WOD: For Time 1000 Meter Row 50 Thrusters (65/45) 30 Pull Ups 750 Meter Row 25 Thrusters (65/45) 15 Pull Ups 500 Meter Row 15 Thrusters (65/45) 9 Pull Ups Cool Down: 3 Rounds 10 Wall Wipes (per side) 20 Second […]