WOD / Blog
16 May 2017
Warm-up: Coach’s Choice Strength/Skill: Clean (5 x 4 x 3 x 2 x 1) *Start at 60% of your 1 RM WOD: 10-1 Cleans (95/65) 20-2 Alternating KB Snatch (35/25) *10 cleans/20 snatch, 9/18, 8/16 Mobility: Shoulders Buy Out: 3 Rounds 5 Pull Ups 10 HRPUs 15 Air Squats
17 May 2017
Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 5 ) *Use 70% of your 1 RM for all sets WOD: 20 Minute Death By Deadlifts (115/75) and Burpees *Minute 1: 1 DL and 1 Burpee *Minute 2: 2 DL and 2 Burpees *Minute 3: 3/3 Continue until you can’t complete the number of reps required in […]
18 May 2017
Warm-up: Coach’s Choice Strength/Skill: Run Mechanics WOD: Cindy 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats *Rest 2 Minutes* Max Effort 1-Mile Run Mobility: Shoulders Buy Out: Athlete’s Choice
19 May 2017
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (5 x 2 ) *Use 70% of your 1 RM for all sets WOD: 5-Person Team WOD for Reps 4 Rounds for Reps ME Overhead Squat (95/65) ME Double Unders ME GHD Sit Ups ME Slam Balls (30/20) ME Calorie Row *40 Seconds of Work/20 Seconds to Transition *4 […]