WOD / Blog
21 December 2017
Warm-up: Coach’s Choice Strength/Skill: Back Squat (4 x 4 x 4 ) *Start at 75% of your 1 RM. WOD: Partner WOD (28 Minute Cap) 5K Row for Time and Reps Partner A: Row 250 Meters Partner B: ME Back Squats (95/65) *Switch every 250 meters *Bar can’t hit the floor (3 burpee penalty at […]
22 December 2017
Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (5 x 5 ) *Use 75% of your 1 RM. WOD: 5 Minute AMRAP 3 Shoulder Press (95/65) 3 Chest to Bar Pull Ups *2 Minute Rest Then: 5 Minute AMRAP 3 Shoulder Press (65/45) 3 Pull Ups Cool Down: 4 Rounds 5 Strict Push Ups
27 December 2017
Warm-up: Coach’s Choice Strength/Skill: Deadlift (10 Minutes to Work to 90% of your 1 RM.) *Use this weight for death by deadlifts Deadlift (Death by Deadlifts) EMOTM Add 1 Rep Minute 1: 1 Rep Minute 2: 2 Reps Continue until you can’t complete the required reps in the minute WOD: 15-12-9-6-9-12-15 Deadlifts (135/95) Pull Ups Cool […]
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 […]