WOD / Blog

08 June 2017

Warm-up: Coach’s Choice Strength/Skill: Deadlift (Time to Work to WOD Weight) WOD: 11 Minute AMRAP 20 Step Lunges 10 Toes to Bar 5 Deadlifts (315/205) Mobility: Hamstrings Buy Out: 4 Rounds 100 Meter Run 5 Pull Ups 10 HRPUs 15 Air Squats

09 June 2017

Warm-up: Coach’s Choice Strength/Skill: Floor Press (7 x 2 ) *Use 85% for all sets. WOD: 10 Minute  AMRAP 5 Floor Press (115/75) 10 Candlestick Raises *Hold onto your barbell for support during candlestick raises* Mobility: Shoulders Buy Out: 5 Rounds of “Cindy”

12 June 2017

Warm-up: Coach’s Choice Strength/Skill: Push Press (1 x 1 x 1 x 1 x 1 x 1 x 1) *Start at 75% of your 1 RM WOD: 12 Minute AMRAP 3 Rope Climbs 12 Push Press (95/65) 50 Double Unders Mobility: Shoulders Buy Out: Tabata Diagonal Plank Holds

13 June 2017

Warm-up: Coach’s Choice Strength/Skill: Back Squat (7 x 5 ) *Use 60% of your 1 RM for all sets. 3 second pause in the bottom. WOD: 21-15-9 Back Squat (115/75) Burpees over the Bar Mobility: Squat Therapy Buy Out: 3 Rounds 5 Barbell Rollouts 100 Meter Run

14 June 2017

Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 5 ) *Use 60% of your 1 RM for all sets. 5 second tempo work WOD: 5 RFT 12 Deadlifts (95/65) 8 Power Cleans (95/65) 4 Weighted Step Lunges (95/65) Mobility: Hamstrings Buy Out: 4 Rounds of “Cindy”

15 June 2017

Warm-up: Coach’s Choice Strength/Skill: Run Mechanics WOD: Metcon (Time) 1200 Meter Run 12 Rounds 4 HSPUs 8 Pull Ups 12 Air Squats *RX+:  Strict HSPUs, C2B Mobility: Shoulders Buy Out: 30 GHD Sit Ups & 30 GHD Extensions