WOD / Blog

07 August 2017

Warm-up: Coach’s Choice Strength/Skill: Power Snatch (4 x 3) *Use 60% of your 1 RM for all sets. WOD: Randy 75 Power Snatches, 75# In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. *Female RX of 55# Cool Down: […]

08 August 2017

Warm-up: Coach’s Choice Strength/Skill: Front Squat (10 x 1) *Use 90% of your 1 RM for all sets. WOD: 7 Minute AMRAP 5 Shoulder Press (65/45) 5 Front Squats (65/45) 100 Meter Run Cool Down: Alternating Tabata Sets *Tricep Roll *Handstand Hold

09 August 2017

Warm-up: Coach’s Choice Strength/Skill: Goat Work WOD: Out and Back (RX/RX+) 10 Burpees/Burpee Pullovers 20 Box Jump Overs (24/20)(30/24) 30 Pull Ups/C2B 40 KB Swings (1.5/1)(2/1.5) 50 Wall Balls (20/14)(30/20) 40 KB Swings (1.5/1)(2/1.5) 30 Pull Ups/C2B 20 Box Jump Over (24/20)(30/24) 10 Burpees/Burpee Pullovers Cool Down: Athlete’s Choice

10 August 2017

Warm-up: Coach’s Choice Strength/Skill: Split Jerk (5 x 2 ) *Use 75% of your 1 RM for all sets. WOD: 10 Minute Time Cap 10 Split Jerks (95/65) 20 Double Unders 7 Split Jerks (115/75) 40 Double Unders 5 Split Jerks (135/95) 60 Double Unders Cool Down: 2 Rounds 20 Second KB/BB Shoulder Stretch (each […]

11 August 2017

Warm-up: Coach’s Choice Strength/Skill: Shovel Deadlift (Time to Work the Skill) WOD: 20 Minute EMOTM Odd: 6 Shovel Deadlifts (50% of strength weight) Even:  8 “Angled” Burpees Cool Down: 4 Rounds 10 Second Achilles Stretch (on the wall, each side) 10 GHD Hip Extensions

14 August 2017

Warm-up: Coach’s Choice Strength/Skill: Clean (6 x 2 ) *Use 65% of your 1 RM to work speed under the bar. WOD: 15 Minute Cap 5 RFT 5 Cleans (95/65) 10 K2E 20 Jump Lunges Cool Down: Alternating Holds (20 seconds each) Bar Hang Wall Sit