WOD / Blog
29 December 2016
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (3 x 3 x 2 x 2 x 1) *Get as heavy as you can! WOD: For Time 25 Pull Ups 50 Box Jumps (24/20) 100 Overhead Squats (65/45) 50 Box Jumps (24/20) 25 Pull Ups Mobility: Shoulders Buy Out: 400 Meter Run
30 December 2016
Warm-up: Coach’s Choice Strength/Skill: Get Ready for the WOD! Set up teams and stations! WOD: Team WOD for Time: 2016 Meter Row Buy In (One person rows at a time) Then, teams work on the following four couplets, only 2 people working at a time and each couplet has to be finished before moving on […]
02 January 2017
Warm-up: Coach’s Choice Strength/Skill: Deadlift (2 x 2 x 2 x 2 x 2) *Start at 75% of your 1 RM WOD: 20 Minute EMOTM 1 Deadlift (225/155) 3 Slam Balls (30/20) 10 Double Unders RX+: 315/205 and 50/30 Mobility: Hamstrings Buy Out: 200 Meter Run 10 GHD Sit Ups 10 GHD Back Extensions 200 […]
03 January 2017
Warm-up: Coach’s Choice Strength/Skill: Floor Press (3 x 3 x 2 x 2 x 1) WOD: Lynne – 5 Rounds for Max Reps of: Bodyweight Bench Press Pull-ups *Floor Press *25 minute time cap Mobility: Shoulders Buy Out: 250 Meter Row 10 GHD Sit Ups 10 GHD Back Extensions
04 January 2017
Warm-up: Coach’s Choice Strength/Skill: Back Squat (15 Minutes to Find Your 1 RM) WOD: 50-40-30-20-10 Back Squat (65/45) Weighted Box Step Up (65/45) (24/20) *100 Meter Run after each Round of Squats and 100 Meter Run after each Round of Step Ups (Total of 1000 Meters) Mobility: Hip Flexors Buy Out: 100 Mountain Climbers 10 […]