WOD / Blog
29 May 2017
Warm-up: Coaches Choice Strength/Skill: Review WOD movements and get ready to work! WOD: “Liam” For time: Run 800 meters with a 45-lb. plate 100 toes-to-bars 155-lb. front squats, 50 reps 15-ft. rope climbs, 10 ascents Run 800 meters with a 45-lb. plate Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish […]
30 May 2017
Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 10) *Use 50% of your 1 RM for all sets WOD: 12 Minute AMRAP 4 Deadlifts (225/155) 8 Box Jumps (24/20) 12 Double Unders Mobility: Achilles Buy Out: Tabata Bottom to Bottom Squats
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