WOD / Blog

31 August 2017

Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (5 x 3) Use 80% of your 1 RM for all sets WOD: 8 Minute AMRAP 5 Shoulder Press (65/45) 3 Toes to Bar 1 Rope Climb Cool Down: 3 Rounds 20 Double Unders 20 Second Lacrosse Ball Shoulder Work (per side)

01 September 2017

Warm-up: Coach’s Choice Strength/Skill: Kettlebell Snatch WOD: 5 RFT 400 Meter Run 15 KB Power Snatch (Left) (36/25) 15 KB Power Snatch (Right) (36/25) Cool Down: 3 Rounds Banded Shoulder Distraction (20 seconds per arm) 20 GHD Sit Ups

04 September 2017

Warm-up: Coach’s Choice Strength/Skill: Get Ready for the WOD! WOD: Glen (Partner-Glen!) 30 Clean and Jerks, 135# 1-Mile Run 10 Rope Climbs, 15′ 1-Mile Run 100 Burpees In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012 *Partner-Style! *Split work […]

05 September 2017

Warm-up: Coach’s Choice Strength/Skill: Deadlift (6 x 4) *Use 75% for all sets WOD: Ascending Ladder (1-10) Deadlifts (155/105) Pull Ups *1/1, 2/2 . . . 10/10 Cool Down: 3 Rounds 100 Meter Run 10 Banded Good Mornings

06 September 2017

Warm-up: Coach’s Choice Strength/Skill: Front Squat (5 x 5) *Use 70% for all sets WOD: 4 RFT (24 Minute Cap) 30 HRPUs 20 Front Squats (115/75) 20 Push Press (115/75) 30 Ab Mat Sit Ups Cool Down: 3 Rounds 20 Second Sink Stretch 20 Mountain Climbers

07 September 2017

Warm-up: Coach’s Choice Strength/Skill: Conditioning Work: Row, Run, Bike, Skierg WOD: 10 Minute AMRAP 20 Double Unders 100 Meter Backwards Run Cool Down: 3 Rounds Banded Hamstring Stretch (20 seconds per side) Calf Roll (Roller) (20 Seconds per side)