WOD / Blog
01 December 2017
Warm-up: Coach’s Choice Strength/Skill: Thruster(5 x 2 ) *Use 85% of your 1 RM. WOD: For Time 1000 Meter Row 50 Thrusters (65/45) 30 Pull Ups 750 Meter Row 25 Thrusters (65/45) 15 Pull Ups 500 Meter Row 15 Thrusters (65/45) 9 Pull Ups Cool Down: 3 Rounds 10 Wall Wipes (per side) 20 Second […]
04 December 2017
Warm-up: Coach’s Choice Strength/Skill: Push Jerk (5 x 3 ) *Use 80% of your 1 RM for all sets. WOD: (AMRAP – Rounds and Reps) 10 Minute AMRAP 5 Push Jerks (115/75) 10 Air Squats *RX+: 135/95 and pistols Cool Down: Tabata Ab Mat Sit Ups
05 December 2017
Warm-up: Coach’s Choice Strength/Skill: DB Skill Work WOD: 16 Minute EMOTM Odd: 5 DB Cleans (50/35) Even: 2 Rope Climbs Cool Down: Tabata Bar Hangs
06 December 2017
Warm-up: Coach’s Choice Strength/Skill: Deadlift (10 x 1) *Use 95% of your 1 RM for all sets. WOD: 1-10 Deadlifts (135/95) 10-1 Burpees *100 Meter Run After Each Set of Burpees Cool Down: 3 rds 10 Candlestick Raises 10 Supermans
07 December 2017
Warm-up: Coach’s Choice Strength/Skill: Hang Power Snatch (20 Minutes to Find Your 1 RM.) WOD: For Time 100 Double Unders 50 Chest to Bar 50 Hang Power Snatch (95/65) 100 Double Unders Cool Down: 3 Rounds Banded Achilles Stretches (20 seconds each side) Banded Shoulder Distraction (20 seconds each side)