WOD / Blog
19 January 2017
Warm-up: Coach’s Choice Strength/Skill: Get Ready to Work! Review the WOD movements. WOD: Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders […]
20 January 2017
Warm-up: Coach’s Choice Strength/Skill: Clean (5 x 2 ) *Use 85% of your 1 RM for all sets. WOD: 20 EMOTM Even: Complete one complex of-high hang clean, hang clean, clean (135/95) Odd: 6 Chest to Bars *RX+: 165/115; 3 Bar Muscle Ups Mobility: Squat Therapy Buy Out: 5 Wall Walks 10 GHD Sit Ups […]
23 January 2017
Warm-up: Coach’s Choice Strength/Skill: Floor Press (6 x 6) *Use 70% of your 1 RM for all sets. WOD: For Time 10-1 Floor Press (135/95) 5 Inverted Burpees Mobility: Shoulders Buy Out: 10 Strict Pull ups 10 Strict Push Ups 10 GHD Sit Ups 10 GHD Back Extensions
24 January 2017
Warm-up: Coach’s Choice Strength/Skill: Thruster (4 x 4 ) *Use 75% of your 1 RM for all 4 sets. WOD: For Time 10-8-6-4-2 Thrusters 95/65 50-40-30-20-10 Double Unders *RX+: 135/95 Mobility: Shoulders Buy Out: Row 500 Meters 10 GHD Sit Ups 10 GHD Back Extensions