WOD / Blog
07 September 2017
Warm-up: Coach’s Choice Strength/Skill: Conditioning Work: Row, Run, Bike, Skierg WOD: 10 Minute AMRAP 20 Double Unders 100 Meter Backwards Run Cool Down: 3 Rounds Banded Hamstring Stretch (20 seconds per side) Calf Roll (Roller) (20 Seconds per side)
08 September 2017
Warm-up: Coach’s Choice Strength/Skill: Power Snatch (3 x 3 x 3 x 3 x 3) *Start at 70% of your 1 RM WOD: 3 RFT 15 Calorie Row 12 Power Snatch (95/65) 9 Burpees Cool Down: 2 Rounds 10 T2B 10 Wall Angels
11 September 2017
In memory of the 343 FDNY firefighters killed in the 9/11 terrorist attacks at the World Trade Center. Please push extra hard today as we honor these courageous people who gave up their lives to protect ours. Warm-up: Coach’s Choice Strength/Skill: Get ready to work! WOD: “343” 9/11 Memorial WOD 50 Pull Ups 50 Air […]
12 September 2017
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (2 x 2 x 2 x 2 x 2) *Start at 75% of your 1 RM WOD: 7 Minute AMRAP 50 Double Unders 10 Overhead Squats (95/65) *RX+: 135/95 Cool Down: Tabata Handstand Hold