WOD / Blog
27 January 2017
Warm-up: Coach’s Choice Strength/Skill: Push Jerk (3 x 3 x 3 x 3 x 3 ) *Start at 70% of your 1 RM WOD: 9 Minute AMRAP 6 Push Jerk (95/65) 3 Dips Mobility: Shoulders Buy Out: 5 Muscle Ups or Muscle Up Progressions (Bar or Rings) 10 GHD Sit Ups 10 GHD Back Extensions
30 January 2017
Warm-up: Coach’s Choice Strength/Skill: Sumo Deadlift (Death By SDL) *EMOTM for 15 minutes, start at 1 rep and increase one each minute *RX: 275/185 *RX+: 315/205 *Score: Weight Used and Round Completed WOD: 12 Minute Clock Minute 1: ME Air Squats (max of 60) Minute 2: Pull Ups (60 minus # of air squats completed […]
31 January 2017
Warm-up: Coach’s Choice Strength/Skill: Snatch (15 Minutes to Find Your 1 RM) WOD: Metcon (AMRAP – Reps) 3 Minute AMRAP ME Snatches-Singles @ 90% of your 1 RM Rest 1 Minute 3 Minute AMRAP ME Snatches-Doubles @ 80% of your 1 RM Rest 1 Minute 3 Minute AMRAP ME Snatches-Triples @ 70% of your 1 […]
01 February 2017
Warm-up: Coach’s Choice Strength/Skill: Hang Clean (3 x 3 x 3 ) *Start at 80% of your 1 RM. WOD: “Tiff” AMRAP On a 25-minute clock, Run 1.5 miles Then perform as many rounds as possible of: 11 chest-to-bar pull-ups 7 hang squat cleans, 155 lb. 7 push presses, 155 lb. United States Army Capt. […]
02 February 2017
Warm-up: Coach’s Choice Strength/Skill: Turkish Get Up (10 Minutes to Work the Skill) WOD: 30 Minute EMOTM Odd: 2 TGU (90% of your 1 RM) Even: 5 Slam Balls (30/20) *Add 1 rep each round of slam balls–will end with 19 slam balls in the last round *Score is the weight used in TGU *Record […]
03 February 2017
******* Happy 40th Birthday Coach Lisa! ******* Don’t forget to join us for the social at the box following the 1800 class! Warm-up: Coach’s Choice Strength/Skill: Review the movement standards and get ready to work! WOD: “Fabulous 40” – 40 Minute Partner AMRAP With only one partner working at a time, complete as many rounds […]