WOD / Blog
17 April 2017
Warm-up: Coach’s Choice Strength/Skill: Deadlift (3 x 2) *Use 95% of your 1 RM for all sets. WOD: 2 RFT 3 Rope Climbs 6 Push Jerk (135/95) 12 Deadlifts (135/95) 24 GHD Sit Ups 48 Wall Balls (20/14) RX+: 3 RFT, 155/105 Mobility: Shoulders Buy Out: 50 GHD Extensions & 50 Double Unders
18 April 2017
Warm-up: Coach’s Choice Strength/Skill: Power Snatch (2 x 2 x 2 x 2 x 2) *Start at 75% of your 1 RM WOD: 5 RFT 15 Power Snatch (75/55) 15 Burpees over the Bar Mobility: Shoulders Buy Out: 3 Rounds 10 Bicep Curls 10 GHD Extensions 10 GHD Sit Ups
19 April 2017
Warm-up: Coach’s Choice Strength/Skill: Farmer’s Carry WOD: 4 RFT 100 Double Unders 100 Ft. Walking Lunges *20 Minute Cap Mobility: Hip Flexors Buy Out: 400 Meter Run
20 April 2017
Warm-up: Coach’s Choice Strength/Skill: Front Squat (Time to Work the Skill) *Uneven front squats WOD: For Time 60 Front Squats (65/45) 30 Pull Ups 40 Front Squats (65/45) 20 Chest to Bar Pull Ups 20 Front Squats (65/45) 10 Bar Muscle Ups Mobility: Shoulders Buy Out: 25 Weighted (20/14) GHD Sit Ups 25 GHD Extensions
21 April 2017
Warm-up: Coach’s Choice Strength/Skill: Push Press (5 x 2) Use 90% for all sets WOD: 14 Minute AMRAP 5 Push Press (115/75) 10 Ab Mat Sit Ups with Slam Ball (30/20) 15 Slam Balls (30/20) Mobility: Shoulders Buy Out: Tabata Mountain Climbers
24 April 2017
Warm-up: Coach’s Choice Strength/Skill: Deadlift (6 x 3) *Use 70% of your 1 RM. WOD: Tabata Barbell Deadlifts (185/135) Hang Power Cleans (135/95) Front Squats (95/65) Push Press (65/45) *8 rounds of 20 seconds work/10 seconds rest for a total of 4 minutes at each movement *1 minute break between movements to change weight Mobility: […]