WOD / Blog

26 June 2017

Warm-up: Coach’s Choice Strength/Skill: Goat Work 3 Goats for 5 Minutes Each WOD: 20 Minute Death By Turkish Get Up Minute 1: 1 DB TGU (35/20) Minute 2: 2 DB TGU (35/20) *Continue until you cannot complete the required reps in the given minute* *Maintain the last completed round for the remaining time* Mobility: Shoulders […]

27 June 2017

Warm-up: Coach’s Choice Strength/Skill: Floor Press (3 x 2 ) *Use 90% of your 1 RM for all sets WOD: 14 Minute AMRAP 3 Floor Press (165/115) 2 Pistols (alternating) 1 L-Pull Up Mobility: Shoulders Buy Out: Tabata Seated Knees to Elbow

28 June 2017

Warm-up: Coach’s Choice Strength/Skill: Thruster (2 Reps EMOTM for 10 Minutes) *Use 75 % of your 1 RM for all sets WOD: 8 RFT 5 Ground to Overhead (45/25) 5 Front Rack Squats (45/25) 200 Meter Plated Run (45/25) Mobility: Hip Flexors Buy Out: 500 Meter Row

29 June 2017

Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 5 ) *Use 70% of your 1 RM for all sets WOD: 7 RFT 5 Chest to Bar 5 Deadlifts (185/135) *RX+: Bar Muscle Ups; 275/185 Mobility: Shoulders Buy Out: 4 Down and Back Waiter’s Carries (45/25)

30 June 2017

Warm-up: Coach’s Choice Strength/Skill: Power Snatch (7 x 2 ) *Start at 60% of your 1 RM WOD: 10-1 Clean (95/65) 1-10 Power Snatch (95/65) 10/1, 9/2 . . . 1/10 Mobility: Shoulders Buy Out: 3 Rounds 5 HSPUs 10 Bar Hops

03 July 2017

Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 3) *Use 80% of your 1 RM for all sets. WOD: 12 Minute AMRAP 12 Deadlifts (135/95) Shuttle Run Mobility: Hamstrings Buy Out: Tabata Bottom to Bottom Squats