WOD / Blog
09 March 2017
Warm-up: Coach’s Choice Strength/Skill: Time to Work the DB Overhead Squat WOD: 3 People Team 150 DB OHS for Time Athlete 1: Unbroken OHS (right arm) (35/20) Athlete 2: Squat Hold Athlete 3: Rest *Rotate athletes when OHS break *Switch arms the next round through *Score is time to complete 150 DB OHS Mobility: Athlete’s […]
10 March 2017
Warm-up: Coach’s Choice Strength/Skill: Split Snatch (Time to Work the Skill) WOD: CrossFit Games Open 17.3 (AMRAP – Reps) Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95# / 65#) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135# / 95#) *Prior to 12:00, complete 3 rounds of: […]
13 March 2017
Warm-up: Coach’s Choice Strength/Skill: Power Clean (2-2-2-1-1) *Start at 80% of your 1 RM WOD: For Time 10-1 Power Cleans (135/95) Bear Crawl and Crab Walk (Marked Distances) *10 Power Cleans/Bear Crawl and Crab Walk *9 Power Clean/Bear Crawl and Crab Walk *Go down the ladder until you get to 1 Power Clean/Bear Crawl and […]
14 March 2017
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (1 x 1 x 1 x 1 x 1 x 1 x 1) WOD: 21-18-15-12-9-6-3 Overhead Squat (65/45) 42-36-30-24-18-12-6 Slam Balls (30/20) Mobility: Shoulders Buy Out: 400 Meter Run with Your Slam Ball
15 March 2017
Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 3 ) *Use 80% of your 1 RM WOD: 12 Minute AMRAP 10 Deadlifts (155/105) 5 Wall Balls (20/14) 1 Wall Walk Mobility: Hamstrings Buy Out: Tabata Plank Holds
16 March 2017
Warm-up: Coach’s Choice Strength/Skill: Time to Work the DB Thruster WOD: 5 Person Team WOD-5000 Meter Row for Time 200 Meter Row ME Step Lunges ME Ab Mat Sit Ups ME DB Thruster (35/20) ME Double Unders *Time is score; put total reps in notes Mobility: Athlete’s Choice Buy Out: Team Choice Buy Out