WOD / Blog

15 November 2017

Warm-up: Coach’s Choice Strength/Skill: Deadlift (Time to Work the Positions) WOD: For Time 1-10 Deadlift (255/165) 2-20 Alternating Dumbbell Snatch  (35/20) Cool Down: 3 Rounds 10 Banded Good Mornings 10 DB Squats

16 November 2017

Warm-up: Coach’s Choice Strength/Skill: 2 for 1 Wall Ball Practice WOD: 50-40-30-20-10 Barbell Curls (45/35) 10-20-30-40-50 KB Swings (2/1.5) Cool Down: 3 Rounds 10 Strict Push Ups 10 Skull Crushers

17 November 2017

Warm-up: Coach’s Choice Strength/Skill: Floor Press (Work to WOD Weight) WOD: 35 Minute Time Cap 1600 Meter Run 21 Floor Press 800 Meter Run 15 Floor Press 400 Meter Run 9 Floor Press *RX: Body Weight Floor Press Cool Down: 3 Rounds Sink Stretch (20 Seconds) Posterior Chain Stretch (20 Seconds per Side)

20 November 2017

Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (20 Minutes to Find your 1 RM.) WOD: 21-18-15-12-9-6-3 Overhead Squat 42-36-30-24-18-12-6 Double Unders *Increase weight each round *65/45, 75/55, 85/60, 95/65, 105/70, 115/75, 125/85 Cool Down: 3 Rounds Waiter’s Carry (25/15) 5 Plate Circles (25/15)(Left and Right)

21 November 2017

Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 4 x 3 x 2 x 1 ) *Start at 80% of your 1 RM. WOD: 10 Minute GAFAP 2 Burpees over the Box (24/20) 2 Deadlifts (225/155) 4/4, 6/6, 8/8 . . . Cool Down: 3 Rounds 5 Barbell Rollouts 15 Double Unders

22 November 2017

Warm-up: Coach’s Choice Strength/Skill: Power Clean (5 x 5 x 5 x 5 x 5) *Start at 60% and get AHAP! WOD: 15-12-9 Power Clean (95/65) Thruster (95/65) *RX+: 135/95 Cool Down: 3 Rounds Tricep Roll (20 seconds per side) Wrist Stretch (20 seconds) 100 Meter Row