WOD / Blog
15 August 2017
Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 3) *Use 80% of your 1 RM for all sets. WOD: 16 Minute GAFAP 1 Deadlift (185/135) 100 Meter Run 2 Deadlifts (185/135) 100 Meter Run *Continue adding one deadlift rep each time. Cool Down: 4 Rounds 10 Banded Good Mornings 10 GHD Sit Ups
16 August 2017
Warm-up: Coach’s Choice Strength/Skill: Manmakers: Time to Work the Skill WOD: 16 Minute EMOTM Odd: 3 Man Makers (50/35) Even: 25 Double Unders (30 Seconds) Cool Down: Alternating Tabata Sets *Plank Holds *Bicep Curls
17 August 2017
Warm-up: Coach’s Choice Strength/Skill: Floor Press (5 x 2 ) *Use 90% of your 1 RM for all sets. WOD: 5 RFT 10 Floor Press (95/65) 10 Row (Calories) 10 HRPUs 10 Pull Ups Cool Down: 3 Rounds 20 Second Sink Stretch 20 Mountain Climbers
18 August 2017
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (25 Minutes to Find Your 15 RM) WOD: 9-6-3 Overhead Squat (95/65) Wall Walk *RX+: 115/75 and one wall facing strict HSPU at the top of each wall walk Cool Down: 3 Rounds 10 Candlestick Raises 20 Seconds PVC behind the back pull downs (each side)