WOD / Blog

11 October 2017

Warm-up: Coach’s Choice Strength/Skill: Handstand Work WOD: 20 Minute AMRAP 20 Wall Balls (20/14) 10 Calorie Row 5 Chest to Bar *RX+: 12’/10′ target and bar muscle ups Cool Down: Spend 5 Minutes Inverted!

12 October 2017

Warm-up: Coach’s Choice Strength/Skill: Dynamic Overhead Squats (Time to Work the Skill) WOD: Partner WOD 5 Rope Climbs 75 Snatch (75/55) 50 Ring Dips 5 Rope Climbs 75 Overhead Squats (75/55) 50 Ab Mat Sit Ups 5 Rope Climbs Cool Down: Partner Cool Down

13 October 2017

Warm-up: Coach’s Choice Strength/Skill: Floor Press (5 x 2) *Use 85% of your 1 RM WOD: 21-18-15-12-9-6-3 Floor Press (95/65) Ring Pull Ups Cool Down: 3 Rounds 20 Bar Hops 10 Open-Close Ring Holds

16 October 2017

Warm-up: Coach’s Choice Strength/Skill: Snatch (3 x 3 x 3 x 3 x 3) *Get AHAP! WOD: 20 Minute EMOTM Odd: 3 Snatch Even: 8 Bar Facing Over the Bar Burpees *Heavy 3 rep snatch that challenges you. Cool Down: Alternating Tabata Hollow Holds Superman Holds

17 October 2017

Warm-up: Coach’s Choice Strength/Skill: Rig Work–Pull Ups, K2E, T2B, Bar Muscle Ups WOD: For Time 50 Slam Balls (30/20) 50 Pull Ups 35 Slam Balls (30/20) 35 Pull Ups 20 Slam Balls (30/20) 20 Pull Ups Cool Down: 3 Rounds 10 Cals on the Bike 100 Meter Run with Slam Ball

18 October 2017

Warm-up: Coach’s Choice Strength/Skill: Review WOD Movements WOD: 3 Minutes for Each Set (45 Minute Clock) Shoulder Press 1 x 1 x 1 x 1 x 1 Push Press 3 x 3 x 3 x 3 x 3 Push Jerk 5 x 5 x 5 x 5 x 5 *Score is heaviest weight in each […]