WOD / Blog
04 July 2018
Warm-up: Coach’s Choice Strength/Skill: Get Ready to Work! WOD: 1775 (AMRAP – Rounds and Reps) 60-Minute AMRAP of: 17 Power Cleans, 135/95 75 Squats Unload the barbell and carry it 200 meters away. Return to the plates and then carry one forward to the barbell. Retrieve the second plate, carry it forward and reload the […]
29 December 2016
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (3 x 3 x 2 x 2 x 1) *Get as heavy as you can! WOD: For Time 25 Pull Ups 50 Box Jumps (24/20) 100 Overhead Squats (65/45) 50 Box Jumps (24/20) 25 Pull Ups Mobility: Shoulders Buy Out: 400 Meter Run
30 December 2016
Warm-up: Coach’s Choice Strength/Skill: Get Ready for the WOD! Set up teams and stations! WOD: Team WOD for Time: 2016 Meter Row Buy In (One person rows at a time) Then, teams work on the following four couplets, only 2 people working at a time and each couplet has to be finished before moving on […]
02 January 2017
Warm-up: Coach’s Choice Strength/Skill: Deadlift (2 x 2 x 2 x 2 x 2) *Start at 75% of your 1 RM WOD: 20 Minute EMOTM 1 Deadlift (225/155) 3 Slam Balls (30/20) 10 Double Unders RX+: 315/205 and 50/30 Mobility: Hamstrings Buy Out: 200 Meter Run 10 GHD Sit Ups 10 GHD Back Extensions 200 […]
03 January 2017
Warm-up: Coach’s Choice Strength/Skill: Floor Press (3 x 3 x 2 x 2 x 1) WOD: Lynne – 5 Rounds for Max Reps of: Bodyweight Bench Press Pull-ups *Floor Press *25 minute time cap Mobility: Shoulders Buy Out: 250 Meter Row 10 GHD Sit Ups 10 GHD Back Extensions
04 January 2017
Warm-up: Coach’s Choice Strength/Skill: Back Squat (15 Minutes to Find Your 1 RM) WOD: 50-40-30-20-10 Back Squat (65/45) Weighted Box Step Up (65/45) (24/20) *100 Meter Run after each Round of Squats and 100 Meter Run after each Round of Step Ups (Total of 1000 Meters) Mobility: Hip Flexors Buy Out: 100 Mountain Climbers 10 […]