WOD / Blog
19 December 2017
Warm-up: Coach’s Choice Strength/Skill: Sumo Deadlift (3 x 3 x 3 x 3 x 3 x 3) *Start at 65% of your 1 RM. WOD: 15 Minute EMOTM 3 SDL (135/95) 3 Slam Ball Wall Balls (30/20) Cool Down: 400 Meter Run with Slam Ball
20 December 2017
Warm-up: Coach’s Choice Strength/Skill: Handstand Work WOD: 5 RFT 400 Meter Row 15 KB Swings (1.5/1) 15 Toes to Bar Cool Down: 3 Rounds 5 HSPUs 10 Goblet Squats (1.5/1)
21 December 2017
Warm-up: Coach’s Choice Strength/Skill: Back Squat (4 x 4 x 4 ) *Start at 75% of your 1 RM. WOD: Partner WOD (28 Minute Cap) 5K Row for Time and Reps Partner A: Row 250 Meters Partner B: ME Back Squats (95/65) *Switch every 250 meters *Bar can’t hit the floor (3 burpee penalty at […]
22 December 2017
Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (5 x 5 ) *Use 75% of your 1 RM. WOD: 5 Minute AMRAP 3 Shoulder Press (95/65) 3 Chest to Bar Pull Ups *2 Minute Rest Then: 5 Minute AMRAP 3 Shoulder Press (65/45) 3 Pull Ups Cool Down: 4 Rounds 5 Strict Push Ups
27 December 2017
Warm-up: Coach’s Choice Strength/Skill: Deadlift (10 Minutes to Work to 90% of your 1 RM.) *Use this weight for death by deadlifts Deadlift (Death by Deadlifts) EMOTM Add 1 Rep Minute 1: 1 Rep Minute 2: 2 Reps Continue until you can’t complete the required reps in the minute WOD: 15-12-9-6-9-12-15 Deadlifts (135/95) Pull Ups Cool […]