WOD / Blog
31 May 2017
Warm-up: Coach’s Choice Strength/Skill: Thruster (5 x 4 x 3 x 2 x 1 ) WOD: 30-20-10 Thruster (65/45) Ring Dips RX+: Thruster (35/20 dumbbells) Mobility: Shoulders Buy Out: 3 Rounds 5 Ring Rows 10 Strict Push Ups
01 June 2017
Warm-up: Coach’s Choice Strength/Skill: Hang Power Clean (5 x 2) *Use 75% of your 1 RM. WOD: For Time 30 Hang Power Cleans (135/95) 90 Wall Balls (20/14) 120 Double Unders Mobility: Shoulders Buy Out: 50 Wall Ball Ab Mat Sit Ups
02 June 2017
Warm-up: Coach’s Choice Strength/Skill: Rings-Muscle Up Progressions WOD: 21-15-9 Jump MU/Pull Ups (coach’s discretion per athlete) Single-Arm Overhead Squats (1.5/1) RX+: Muscle Ups & Single-Arm Overhead Squat (2/1.5) Mobility: Shoulders Buy Out: 25 GHD Sit Ups 2 Rounds of “Cindy” 25 GHD Extensions
05 June 2017
Warm-up: Coach’s Choice Strength/Skill: Front Squat (5 x 5 @ 60% for 5 Second Tempo) WOD: 4 RFT 400 Meter Run 20 GHD Sit Ups 10 Front Squats (95/65) Mobility: Triceps Buy Out: 5 Rounds 10 Bicep Curls 20 Double Unders
06 June 2017
Warm-up: Coach’s Choice Strength/Skill: Split Jerk (6 x 6 x 6 x 6 x 6 x 6) *Start at 40% of your 1 RM. WOD: 21-15-9 Pull Ups 63-45-27 Double Unders Mobility: Shoulders Buy Out: 3 Rounds 200 Meter Run 20 Ab Mat Sit Ups
07 June 2017
Warm-up: Coach’s Choice Strength/Skill: 2 for 1 Wall Balls-Time to Work the Skill WOD: Morrison (Time) 50-40-30-20-10 Wall-Ball Shots, 20# Box Jumps, 24″ Kettlebell Swings, 53# In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010 To learn more about Morrison click here Female RX: 14#, 20″, […]