WOD / Blog
27 October 2017
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (5 x 5 ) Use 70% for all sets WOD: For Time 400 Meter Run ME OHS 75/55 400 Meter Run ME OHS 95/65 400 Meter Run ME OHS 115/75 400 Meter Run Cool Down: 2 Minutes of Lacrosse Ball Work on the Shoulder 2 Minutes of Shoulder Stretch […]
30 October 2017
Warm-up: Coach’s Choice Strength/Skill: Clusters (Time to Work the Skill) WOD: For Time 12-9-6-9-12 Cluster (95/65) Toes to Bar Cool Down: 3 Rounds 10 GHD Sit Ups 10 GHD Extensions 20 Second Sink Stretch
31 October 2017
Warm-up: Coach’s Choice Strength/Skill: Get Ready to Work! WOD: Team WOD for Time Run 400 meters as a group of 4 Pair 1: Zombies “Walk Like the Dead” (30 Wall Walks) “Grave Busters” (60 Burpees) “Brain Toss” (60 Wall Balls) (20/14) “Bloody Bars” (60 Pull Ups) Pair 2: Defenders “Haul off the Dead” (200 Meter […]
01 November 2017
Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (3 x 3 x 3 x 3 x 3) *Start at 65% and get AHAP! WOD: 10 Minute GAFAP 1 Shoulder Press (65/45) 1 Weighted Box Step Up (65/45)(24/20) 1 Box Dip *2s, 3s . . . Cool Down: Alternating Tabata Glute Box Stretch Shoulder Box Stretch
02 November 2017
Warm-up: Coach’s Choice Strength/Skill: Pause Back Squats (5 x 5 x 5 x 5 x 5) *Get AHAP! WOD: 8 RFT 100 Meter Run 5 Jump Squats (95/65) Cool Down: 3 Rounds Banded Hip Flexor Stretch (20 seconds per side) 5 Strict Pull Ups
03 November 2017
Warm-up: Coach’s Choice Strength/Skill: Turkish Get Up (Time to Work the Skill with Dumbbells) WOD: 40 Minute Time Cap: 20 HRPUs/1 Ab Mat Sit Up 1 TGU per side (35/20) 19 HRPUs/2 Ab Mat Sit Ups 1 TGU per side (35/20) *Continue the pattern until you do 1 HRPU and 20 Ab Mat Sit Ups; […]