WOD / Blog
24 August 2018
Warm-up: Coach’s Choice Strength/Skill: Clean (1 x 1 x 1 x 1 x 1 x 1 x 1 ) Start at 75% of your 1 RM. LIft on a 3-minute clock. WOD: For Time 1-2-3-4-5 Cleans 2-4-6-8-10 Alternating DB Power Snatch RX: 95/65, 105/70, 115/75, 125/85, 135/95 Cleans & 35/20 DB RX+: 115/105, 165/115, 175/125, 185/135, […]
23 August 2018
Warm-up: Coach’s Choice Strength/Skill: Ring Work WOD: J.T. 21-15-9 Handstand Push-ups Ring Dips Push-ups In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005 To learn more about J.T. click here Cool Down: ROMWOD
22 August 2018
Warm-up: Coach’s Choice Strength/Skill: Partner Deadlift (15 Minutes to Work the Skill) WOD: For Time 100 Deadlifts (115/75) 100 Burpees 1 Mile Run Stimulus/Focus: Just a grind! Keep moving. Keep your head in it. Aim for less than 30 minutes. Cool Down: 5 Minutes Banded Posterior Chain Work–good mornings, hamstring stretches, achilles stretches.
21 August 2018
Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (5 x 5 ) Use 80% of your 1 RM for all sets. WOD: Chipper 30 Shoulder Press (65/45) 30 Knees to 90 30 Weighted Box Step Overs (35/20 DB in each hand)(24/20) 30 Overhead Step Lunges (35/20 in each hand–one overhead and one on shoulder) RX+ : 95/65 & […]