WOD / Blog
11 May 2017
Warm-up: Coach’s Choice Strength/Skill: Handstand Work WOD: 8 RFT 20′ Handstand Walk 8 KB Swings (1.5/1.0) Mobility: Shoulders Buy Out: 3 Rounds 10 Goblet Squats (1.5/1.0) 10 Strict Push Ups
12 May 2017
Warm-up: Coach’s Choice Strength/Skill: Front Squat (7 x 2 ) *70% of your 1 RM WOD: 6-9-12-9-6 Burpees over the Bar Front Squats (135/95) Chest to Bar *RX+: 165/115; Bar Muscle Ups Mobility: Shoulders Buy Out: 50 Ab Mat Sit Ups
15 May 2017
Warm-up: Coach’s Choice Strength/Skill: Floor Press (20 Minutes to Find your 1 RM) WOD: Marguerita 50 reps for time of: Burpee/Push-up/Jumping-Jack/Sit-up/Handstand Mobility: Athlete’s Choice Buy Out: Athlete’s Choice
16 May 2017
Warm-up: Coach’s Choice Strength/Skill: Clean (5 x 4 x 3 x 2 x 1) *Start at 60% of your 1 RM WOD: 10-1 Cleans (95/65) 20-2 Alternating KB Snatch (35/25) *10 cleans/20 snatch, 9/18, 8/16 Mobility: Shoulders Buy Out: 3 Rounds 5 Pull Ups 10 HRPUs 15 Air Squats
17 May 2017
Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 5 ) *Use 70% of your 1 RM for all sets WOD: 20 Minute Death By Deadlifts (115/75) and Burpees *Minute 1: 1 DL and 1 Burpee *Minute 2: 2 DL and 2 Burpees *Minute 3: 3/3 Continue until you can’t complete the number of reps required in […]