WOD / Blog
23 August 2018
Warm-up: Coach’s Choice Strength/Skill: Ring Work WOD: J.T. 21-15-9 Handstand Push-ups Ring Dips Push-ups In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005 To learn more about J.T. click here Cool Down: ROMWOD
22 August 2018
Warm-up: Coach’s Choice Strength/Skill: Partner Deadlift (15 Minutes to Work the Skill) WOD: For Time 100 Deadlifts (115/75) 100 Burpees 1 Mile Run Stimulus/Focus: Just a grind! Keep moving. Keep your head in it. Aim for less than 30 minutes. Cool Down: 5 Minutes Banded Posterior Chain Work–good mornings, hamstring stretches, achilles stretches.
21 August 2018
Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (5 x 5 ) Use 80% of your 1 RM for all sets. WOD: Chipper 30 Shoulder Press (65/45) 30 Knees to 90 30 Weighted Box Step Overs (35/20 DB in each hand)(24/20) 30 Overhead Step Lunges (35/20 in each hand–one overhead and one on shoulder) RX+ : 95/65 & […]
20 August 2018
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat 5 x 4 x 3 x 2 x 1 Start at 60% of 1 rep max, GAHAP! 3 minute clock WOD: 3 x 3 minute AMRAP 3 Minute AMRAP 3 Overhead Squats (95/65) 3 K2E 3 Minute AMRAP 3 Overhead Squats (95/65) 3 Toes to Bar 3 Minute AMRAP 3 […]
18 August 2018
Open Gym Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day. Work on a goat: Do you have any movements that you suck at, or hate to do? Then work on mastering them! Mobility: Sore? Fix that!
17 August 2018
Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 5 ) Use 80% of your 1 RM for all sets. LIft on a 2-minute clock. WOD: 8 RFT 8 HSPUs 8 Deadlifts (185/135) 100 Meter Run Stimulus/Focus: This WOD is meant to be more challenging in load and movements. Strive to complete it in less than 20 minutes. […]