WOD / Blog

23 August 2017

Warm-up: Coach’s Choice Strength/Skill: Back Squat (3 x 3 x 2 x 2 x 1) WOD: 21-15-9-15-21 Back Squat (95/65) Slam Ball (30/20) RX+: 135/95 Cool Down: 400 Meter Slam Ball Run

24 August 2017

Warm-up: Coach’s Choice Strength/Skill: Goat Work WOD: 20 Minute EMOTM Minute 1: 10 GHD Sit Ups Minute 2: 10 Toes to Bar Minute 3: 10 Overhead Walking Lunges (45/25) Minute 4: 30 Second Handstand Hold *Repeat for 5 rounds *RX+:  15 reps and 42′ handstand walk Cool Down: 4 Rounds 10 Supermans (2 second hold) […]

25 August 2017

Warm-up: Coach’s Choice Strength/Skill: Push Press (1 x 1 x 1 x 1 x 1 x 1 ) Start at 75% of your 1 RM WOD: 10 Minute AMRAP 5 Push Press (75/55) 5 Sumo Deadlift High Pull (75/55) Cool Down: Partner PVC Shoulder Stretches 250 Meter Row 25 GHD Extensions

28 August 2017

Warm-up: Coach’s Choice Strength/Skill: Floor Press (6 x 4 x 2 x 1 ) Start at 70% of your 1 RM WOD: 5 RFT 5 Floor Press (135/95) 5 Burpees (Collar to Collar) Cool Down: 2 Rounds Reverse Sleeper Stretch (30 seconds per side) 10 Strict Push Ups

29 August 2017

Warm-up: Coach’s Choice Strength/Skill: Thruster (4 x 2 ) Use 80% of your 1 RM for all sets. WOD: Jackie 1000m Row 50 Thrusters, 45# 30 Pull-ups Female RX: 25# Cool Down: 4 Rounds Super Front Rack Stretch (20 Seconds Per Side) 10 V-Ups

30 August 2017

Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 2) Use 90% of your 1 RM for all sets. WOD: 10 RFT/12 Minute Time Cap 5 Deadlifts (135/95) 10 KB Swings (1.5/1) RX+: 185/135; 2/1.5 Cool Down: 2 Rounds Posterior Chain Floss (30 Seconds Per Side) 200 Meter Run