WOD / Blog
03 October 2017
Warm-up: Coach’s Choice Strength/Skill: Hang Power Snatch (20 Minutes to Find Your 1 RM) WOD: 9 Minute AMRAP 3 Hang Power Snatch (115/75) 6 Bar Facing Burpees Over the Bar Cool Down: Tabata Sink Stretch
04 October 2017
Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 3) *Use 80% of your 1 RM WOD: 3-Part AMRAP 5 Minute AMRAP 5 Deadlifts (135/95) 10 Box Jumps (24/20) *Rest 1 Minute 5 Minute AMRAP 5 Deadlifts (135/95) 10 Wall Balls (20/14) *Rest 1 Minute 5 Minute AMRAP 5 Deadlifts (135/95) 10 Double Unders Cool Down: Hamstring […]
05 October 2017
Warm-up: Coach’s Choice Strength/Skill: Skill Work WOD: Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Cool Down: Athlete’s Choice
06 October 2017
Warm-up: Coach’s Choice Strength/Skill: Clean and Jerk (20 Minutes to Find your 1 RM) WOD: 15 Minute AMRAP ME Reps Clean and Jerk (70% of your 1 RM) Cool Down: Alternating Tabata Flutter Kicks Tuck Hold