WOD / Blog
30 December 2016
Warm-up: Coach’s Choice Strength/Skill: Get Ready for the WOD! Set up teams and stations! WOD: Team WOD for Time: 2016 Meter Row Buy In (One person rows at a time) Then, teams work on the following four couplets, only 2 people working at a time and each couplet has to be finished before moving on […]
02 January 2017
Warm-up: Coach’s Choice Strength/Skill: Deadlift (2 x 2 x 2 x 2 x 2) *Start at 75% of your 1 RM WOD: 20 Minute EMOTM 1 Deadlift (225/155) 3 Slam Balls (30/20) 10 Double Unders RX+: 315/205 and 50/30 Mobility: Hamstrings Buy Out: 200 Meter Run 10 GHD Sit Ups 10 GHD Back Extensions 200 […]
03 January 2017
Warm-up: Coach’s Choice Strength/Skill: Floor Press (3 x 3 x 2 x 2 x 1) WOD: Lynne – 5 Rounds for Max Reps of: Bodyweight Bench Press Pull-ups *Floor Press *25 minute time cap Mobility: Shoulders Buy Out: 250 Meter Row 10 GHD Sit Ups 10 GHD Back Extensions
04 January 2017
Warm-up: Coach’s Choice Strength/Skill: Back Squat (15 Minutes to Find Your 1 RM) WOD: 50-40-30-20-10 Back Squat (65/45) Weighted Box Step Up (65/45) (24/20) *100 Meter Run after each Round of Squats and 100 Meter Run after each Round of Step Ups (Total of 1000 Meters) Mobility: Hip Flexors Buy Out: 100 Mountain Climbers 10 […]
05 January 2017
Warm-up: Coach’s Choice Strength/Skill: Set up your station for the WOD! WOD: “The 12 Days of Christmas” 1 – Wall Walk 2 – KB Swings (1.5/1) 3 – Pull Ups 4 – Wall Balls (20/14) 5 – HRPUs 6 – Slam Balls (30/20) 7 – Ab Mat Sit Ups 8 – G20 (45/25) 9 – […]
06 January 2017
Warm-up: Coach’s Choice Strength/Skill: Split Jerk (5 x 5 ) *Use 70% of your 1 RM for all sets. WOD: Opposing Ladder for Time 1-10 Split Jerks (115/75) 10-1 Box Jump Overs (24/20) Mobility: Achilles Buy Out: 50 Over the Box Wall Ball Partner Ab Mats Passes (20/14) 10 GHD Sit Ups 10 GHD Back […]