WOD / Blog
13 April 2017
Warm-up: Coach’s Choice Strength/Skill: Kettlebell Work WOD: 21-15-9 Kettlebell Swings (1.5/1) Pull Ups Calorie Row Mobility: Shoulders Buy Out: 3 Rounds 10 Goblet Squats (1.5/1) Farmer’s Carry Down and Back (Switch Arms)
14 April 2017
Warm-up: Coach’s Choice Strength/Skill: Thruster (5 x 3 ) *Use 70% of your 1 RM for all sets WOD: 15-12-9 Toes to Bar Wall Balls (20/14) Thruster (75/55) Mobility: Shoulders Buy Out: 400 Meter Run with your Wall Ball
17 April 2017
Warm-up: Coach’s Choice Strength/Skill: Deadlift (3 x 2) *Use 95% of your 1 RM for all sets. WOD: 2 RFT 3 Rope Climbs 6 Push Jerk (135/95) 12 Deadlifts (135/95) 24 GHD Sit Ups 48 Wall Balls (20/14) RX+: 3 RFT, 155/105 Mobility: Shoulders Buy Out: 50 GHD Extensions & 50 Double Unders
18 April 2017
Warm-up: Coach’s Choice Strength/Skill: Power Snatch (2 x 2 x 2 x 2 x 2) *Start at 75% of your 1 RM WOD: 5 RFT 15 Power Snatch (75/55) 15 Burpees over the Bar Mobility: Shoulders Buy Out: 3 Rounds 10 Bicep Curls 10 GHD Extensions 10 GHD Sit Ups
19 April 2017
Warm-up: Coach’s Choice Strength/Skill: Farmer’s Carry WOD: 4 RFT 100 Double Unders 100 Ft. Walking Lunges *20 Minute Cap Mobility: Hip Flexors Buy Out: 400 Meter Run
20 April 2017
Warm-up: Coach’s Choice Strength/Skill: Front Squat (Time to Work the Skill) *Uneven front squats WOD: For Time 60 Front Squats (65/45) 30 Pull Ups 40 Front Squats (65/45) 20 Chest to Bar Pull Ups 20 Front Squats (65/45) 10 Bar Muscle Ups Mobility: Shoulders Buy Out: 25 Weighted (20/14) GHD Sit Ups 25 GHD Extensions