WOD / Blog

04 May 2017

Warm-up: Coach’s Choice Strength/Skill: Turkish Get Up (15 Minutes to Work the Skill) WOD: 10 Minute AMRAP 10 HSPUs 20 Front Rack Step Lunges (Single Dumbbell 50/35) Mobility: Shoulders Buy Out: 3 Rounds Farmer’s Carry (50/35 one hand) Down and Back 15 GHD Sit Ups 15 GHD Extensions

05 May 2017

Warm-up: Coach’s Choice Strength/Skill: Goat Work WOD: Tabata Cardio Row Double Unders Burpee Slam Balls *Score is total reps *8 rounds of 20 seconds of work 10 seconds of rest *1 minute break between movements Mobility: Athlete’s Choice Buy Out: Athlete’s Choice

08 May 2017

Warm-up: Coach’s Choice Strength/Skill: Review WOD Movements and Get Ready to Work! WOD: Chipper Time! 100 Single Unders/Double Unders 90 Step Lunges/Weighted Step Lunges (KB used for swings) 80 Slam Balls (30/20)(50/30) 70 Wall Balls (20/14)(30/20) 60 KB Swings (1.5/1)(2/1.5) 50 HRPUs/HSPUs 40 Ab Mat Sit Ups/GHD Sit Ups 30 Superman Holds (2 seconds)/GHD Extensions […]

09 May 2017

Warm-up: Coach’s Choice Strength/Skill: Single-Arm Push Jerk: Time to Work the Skill WOD: 15 Minute AMRAP 21 K2E 14 One-Arm DB Push Jerk (35/20) Mobility: Shoulder Buy Out: 3 Rounds 5 Pull Ups 10 HRPUs 15 Air Squats

10 May 2017

Warm-up: Coach’s Choice Strength/Skill: Deadlift (10 x 3) *3 reps at 80% of your 1 RM EMOTM for 10 minutes WOD: 21-18-15-12-9-6-3 Deadlift (185/135) Wall Ball (20/14) *100 Meter Run between each rep set Mobility: Hamstrings Buyout: 50 GHD Sit Ups 50 GHD Extensions

11 May 2017

Warm-up: Coach’s Choice Strength/Skill: Handstand Work WOD: 8 RFT 20′ Handstand Walk 8 KB Swings (1.5/1.0) Mobility: Shoulders Buy Out: 3 Rounds 10 Goblet Squats (1.5/1.0) 10 Strict Push Ups