WOD / Blog
09 January 2017
Warm-up: Coach’s Choice Strength/Skill: Power Snatch (4 x 4 ) *Use 70% of your 1 RM for all sets. WOD: Metcon (Weight) 7 Rounds (3 minutes each) 1 Power Snatch 2 OHS 3 Power Cleans 4 Front Squats *Must hold onto the bar for the entire complex *Goal is to increase weight each round *Score […]
10 January 2017
Warm-up: Coach’s Choice Strength/Skill: Goat Work WOD: Tabata Something Else (AMRAP – Reps) Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is […]
11 January 2017
Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 5) *Use 70% of your 1 RM for all sets. WOD: Metcon (Time) 10-20-30-20-10 – Deadlifts (115/75) 5-10-15-10-5 – Burpee Box Jumps (24/20) Mobility: Hamstrings Buy Out: 25 Banded Good Mornings 10 GHD Sit Ups 10 GHD Back Extensions
12 January 2017
Warm-up: Coach’s Choice Strength/Skill: Front Squat (3 x 10) *Use 60% of your 1 RM for all 3 sets. WOD: 14 Minute AMRAP 5 Front Squats (135/95) 5 Ring Pull Ups Mobility: Triceps Buy Out: 10 Barbell Rollouts 10 GHD Sit Ups 10 GHD Back Extensions
13 January 2017
Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (6 x 3) *Use 85% of your 1 RM for all sets. WOD: Metcon (Time) 50 Double Unders, then 21-15-9 HSPUs KB Swings (1.5/1) Then, 50 Double Unders Mobility: Shoulders Buy Out: Farmer’s Carry Down and Back x 4 10 GHD Sit Ups 10 GHD Back Extensions