WOD / Blog

06 April 2017

Warm-up: Coach’s Choice Strength/Skill: Run/Row Mechanics and Goat Work WOD: 2-Part WOD 8 RFT (Partner 1 Mile Run) *Partner 1: Sprint 100 meters *Partner 2: Rest *Switch *Time to complete 8 rounds (1600 total meters) *Rest 3 Minutes 8 RFT (Partner 1 Mile Row) *Partner 1: Sprint 100 meters *Partner 2: Rest *Switch *Time to […]

07 April 2017

Warm-up: Coach’s Choice Strength/Skill: Snatch (5 x 3 ) *Use 75% of your 1 RM for all sets. WOD: 9 Minute AMRAP 3 Snatch (115/75) 5 Toes to Bar 7 Burpees Mobility: Shoulders Buy Out: Tabata Handstand Holds

10 April 2017

Warm-up: Coach’s Choice Strength/Skill: Power Clean (5 x 2 ) *3-position lifts (high hang power, hang power, power) WOD: Opposing Ladder for Time 1-10 Power Cleans (135/95) 10-1 HSPUs *1 PC/10 HSPUs, 2/9, 3/8, etc. Mobility: Shoulders Buy Out: 5 Rounds 10 GHD Sit Ups 20 Double Unders

11 April 2017

Warm-up: Coach’s Choice Strength/Skill: Deadlift (Time to Work the “Stop” Skill ) WOD: 10 Minute AMRAP 10 Deadlifts (135/95) 20 Double Unders Mobility: Achilles Buy Out: 4 Rounds 100 Meter Run 10 Strict Push Ups

12 April 2017

Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (6 x 6) *Use 60% of your 1 RM WOD: 5 Rounds for Time and Reps ME Unbroken OHS (95/65) OHS Reps x 3 Ab Mat Sit ups *Score is time and total reps Mobility: Shoulders Buy Out: 3 Rounds 100 Meter Row 5 Strict Pull Ups

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)