WOD / Blog

09 May 2017

Warm-up: Coach’s Choice Strength/Skill: Single-Arm Push Jerk: Time to Work the Skill WOD: 15 Minute AMRAP 21 K2E 14 One-Arm DB Push Jerk (35/20) Mobility: Shoulder Buy Out: 3 Rounds 5 Pull Ups 10 HRPUs 15 Air Squats

10 May 2017

Warm-up: Coach’s Choice Strength/Skill: Deadlift (10 x 3) *3 reps at 80% of your 1 RM EMOTM for 10 minutes WOD: 21-18-15-12-9-6-3 Deadlift (185/135) Wall Ball (20/14) *100 Meter Run between each rep set Mobility: Hamstrings Buyout: 50 GHD Sit Ups 50 GHD Extensions

11 May 2017

Warm-up: Coach’s Choice Strength/Skill: Handstand Work WOD: 8 RFT 20′ Handstand Walk 8 KB Swings (1.5/1.0) Mobility: Shoulders Buy Out: 3 Rounds 10 Goblet Squats (1.5/1.0) 10 Strict Push Ups

12 May 2017

Warm-up: Coach’s Choice Strength/Skill: Front Squat (7 x 2 ) *70% of your 1 RM WOD: 6-9-12-9-6 Burpees over the Bar Front Squats (135/95) Chest to Bar *RX+: 165/115; Bar Muscle Ups Mobility: Shoulders Buy Out: 50 Ab Mat Sit Ups

15 May 2017

Warm-up: Coach’s Choice Strength/Skill: Floor Press (20 Minutes to Find your 1 RM) WOD: Marguerita 50 reps for time of: Burpee/Push-up/Jumping-Jack/Sit-up/Handstand Mobility: Athlete’s Choice Buy Out: Athlete’s Choice

16 May 2017

Warm-up: Coach’s Choice Strength/Skill: Clean (5 x 4 x 3 x 2 x 1) *Start at 60% of your 1 RM WOD: 10-1 Cleans (95/65) 20-2 Alternating KB Snatch (35/25) *10 cleans/20 snatch, 9/18, 8/16 Mobility: Shoulders Buy Out: 3 Rounds 5 Pull Ups 10 HRPUs 15 Air Squats