WOD / Blog

14 June 2017

Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 5 ) *Use 60% of your 1 RM for all sets. 5 second tempo work WOD: 5 RFT 12 Deadlifts (95/65) 8 Power Cleans (95/65) 4 Weighted Step Lunges (95/65) Mobility: Hamstrings Buy Out: 4 Rounds of “Cindy”

15 June 2017

Warm-up: Coach’s Choice Strength/Skill: Run Mechanics WOD: Metcon (Time) 1200 Meter Run 12 Rounds 4 HSPUs 8 Pull Ups 12 Air Squats *RX+:  Strict HSPUs, C2B Mobility: Shoulders Buy Out: 30 GHD Sit Ups & 30 GHD Extensions

16 June 2017

Warm-up: Coach’s Choice Strength/Skill: Snatch (5 x 2 ) *Start at 75% of your 1 RM WOD: Metcon (Time) 4 Person Team WOD~5 Rounds for Time and Reps 7 Snatch (95/65) (Pace Setter) ME GHD Sit Ups ME Calorie Row ME Box Jumps (24/20) *Put total rep count (including snatch reps) on the board with […]

19 June 2017

Warm-up: Coach’s Choice Strength/Skill: Overhead Squat 5 x 3 (*At 85% of your 1 RM) WOD: 3 Rounds 6 Overhead Squats (115/75) 12 Toes to Bar Then, 3 Rounds 6 Cleans (115/75) 12 Chest to Bar Mobility: Shoulders Buy Out: Run 800 Meters

20 June 2017

Warm-up: Coach’s Choice Strength/Skill: Sumo Deadlift (4 x 4 ) *Use 80% of your 1 RM for all sets WOD: 8 RFT 8 Sumo Deadlift (275/185) 100 Meter Run 4 Russian Kettlebell Swings (2/1.5) 100 Meter Run Mobility: Hamstrings Buy Out: 4 Rounds of “Cindy”

21 June 2017

Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (2 Reps EMOTM for 10 Minutes) *Use 85% of your 1 RM for all sets. WOD: 15 Minute AMRAP 5 Shoulder Press (65/45) 5 Up and Overs (30/20) Mobility: Shoulders Buy Out: Tabata Handstand Holds