WOD / Blog

30 June 2017

Warm-up: Coach’s Choice Strength/Skill: Power Snatch (7 x 2 ) *Start at 60% of your 1 RM WOD: 10-1 Clean (95/65) 1-10 Power Snatch (95/65) 10/1, 9/2 . . . 1/10 Mobility: Shoulders Buy Out: 3 Rounds 5 HSPUs 10 Bar Hops

03 July 2017

Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 3) *Use 80% of your 1 RM for all sets. WOD: 12 Minute AMRAP 12 Deadlifts (135/95) Shuttle Run Mobility: Hamstrings Buy Out: Tabata Bottom to Bottom Squats

04 July 2017

Warm-up: Coach’s Choice Strength/Skill: Get ready to work! WOD: 1775 (AMRAP – Rounds and Reps) 60-Minute AMRAP of: 17 Power Cleans, 135# 75 Squats Unload the barbell and carry it 200 meters away. Return to the plates and then carry one forward to the barbell. Retrieve the second plate, carry it forward and reload the […]

05 July 2017

Warm-up: Coach’s Choice Strength/Skill: Push Press (5 x 5 ) *Use 70% of your 1 RM for all sets. WOD: 15-12-9-6 Push Press (95/65) Barbell Rollouts *RX+: 115/75 Mobility: Shoulders Buy Out: 3 Rounds 20 Bar Hops 10 Bicep Curls

07 July 2017

Warm-up Coach’s Choice Strength/Skill Rope Climbs WOD Metcon (Time) 5 RFT 2 Rope Climbs 5 Chest to Bars 10 Burpees Mobility Shoulders Buy Out 50 Ab Mat Sit Ups

06 July 2017

Warm-up: Coach’s Choice Strength/Skill: Front Squat (2 x 2 x 2 x 2) *Start at 80% of your 1 RM. WOD: For Time 15 Burpees Over the Bar 1-10 Front Squat (115/75) 10-1 HSPU 15 Burpees Over the Bar Mobility: Shoulders Buy Out: 50 Double Unders