WOD / Blog

04 April 2017

Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (2 x 2 x 2 x 2 x 2 x 2 ) *Start at 75% of your 1 RM WOD: 8 Minute AMRAP 10 Weighted Box Step Ups (24/20) (65/45) 5 Ring Push Ups Mobility: Hip Flexors Buy Out: Tabata Side Plank Holds

05 April 2017

Warm-up: Coach’s Choice Strength/Skill: Deadlift (2 x 2 x 2 x 2 x 2) WOD: 5 RFT 3 Deadlifts (225/155) 6 Chest to Bars 9 Box Jumps (24/20) RX+: 275/185, bar muscle ups, 30/24 Mobility: Shoulders Buy Out: 3 Rounds 10 Barbell Hops 5 Barbell Rollouts

06 April 2017

Warm-up: Coach’s Choice Strength/Skill: Run/Row Mechanics and Goat Work WOD: 2-Part WOD 8 RFT (Partner 1 Mile Run) *Partner 1: Sprint 100 meters *Partner 2: Rest *Switch *Time to complete 8 rounds (1600 total meters) *Rest 3 Minutes 8 RFT (Partner 1 Mile Row) *Partner 1: Sprint 100 meters *Partner 2: Rest *Switch *Time to […]

07 April 2017

Warm-up: Coach’s Choice Strength/Skill: Snatch (5 x 3 ) *Use 75% of your 1 RM for all sets. WOD: 9 Minute AMRAP 3 Snatch (115/75) 5 Toes to Bar 7 Burpees Mobility: Shoulders Buy Out: Tabata Handstand Holds

10 April 2017

Warm-up: Coach’s Choice Strength/Skill: Power Clean (5 x 2 ) *3-position lifts (high hang power, hang power, power) WOD: Opposing Ladder for Time 1-10 Power Cleans (135/95) 10-1 HSPUs *1 PC/10 HSPUs, 2/9, 3/8, etc. Mobility: Shoulders Buy Out: 5 Rounds 10 GHD Sit Ups 20 Double Unders

11 April 2017

Warm-up: Coach’s Choice Strength/Skill: Deadlift (Time to Work the “Stop” Skill ) WOD: 10 Minute AMRAP 10 Deadlifts (135/95) 20 Double Unders Mobility: Achilles Buy Out: 4 Rounds 100 Meter Run 10 Strict Push Ups