WOD / Blog
28 December 2017
Warm-up: Coach’s Choice Strength/Skill: Thruster (3 x 3 x 3 x 3 x 3 ) *Start at 70% of your 1 RM. WOD: 21-15-9 Thruster (95/65) Burpees Cool Down: 3 Rounds 20 Barbell Hops 10 V-Ups
29 December 2017
Warm-up: Coach’s Choice Strength/Skill: Clean Work WOD: 5 Rounds 6 Cleans (65/45) 6 Toes to Bar 3 Rounds 10 Hang Cleans (65/45) 10 Double Unders 1 Round 30 High Hang Cleans (65/45) 30 Ab Mat Sit Ups *RX+: 95/65 Cool Down: 3 Rounds 5 HSPUs 10 Bicep Curls
01 January 2018
Warm-up: Coach’s Choice Strength/Skill: Grab a Partner and Get Ready to Work! WOD: Partner 2018 WOD for Time 1018 Meter Row Buy In (non-rowing partner must hold the plank; switch as needed) Then, with one partner working and one resting, complete: 100 Air Squats 100 KB Swings (1.5/1) 100 Box Jumps (24/20) 100 Slam Balls […]
02 January 2018
Warm-up: Coach’s Choice Strength/Skill: Split Jerk (2 x 2 x 2 x 2 x 2 x 2 x 2 ) *Get AHAP for a double. WOD: 7 Minutes of Burpees Cool Down: 3 Rounds 15 GHD Sit Ups 15 GHD Extensions
03 January 2018
Warm-up: Coach’s Choice Strength/Skill: Clean Grip Deadlift (5 x 5 ) *Use 65% for all sets. WOD: For Time 150 Clean Grip Deadlifts (135/95) EMOTM 20 Double Unders *Score is Time Cool Down: 3 Rounds Banded Achilles Stretch Banded Hamstring Stretch *20 Seconds per side per movement
04 January 2018
Warm-up: Coach’s Choice Strength/Skill: Power Clean (3 x 3 x 3 x 3 x 3) *Start around 80% of your 1 RM. WOD: Metcon (Time) 5 RFT 10 Power Cleans (115/75) 5 HSPUs 25 Air Squats *RX+: 135/95, Strict HSPUs, Pistols Cool Down: 3 Rounds 20 Second Banded Shoulder Distraction 20 Candlestick Raises