WOD / Blog
25 July 2017
Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (5 x 6) *Use 70% of your 1 RM. WOD: 15-12-9 Box Push Up Shoulder Press (65/45) Box Dip Mobility: Shoulders Buy Out: 3 Rounds 10 Weighted Box Step Ups 5 Over the Box Burpees
26 July 2017
Warm-up: Coach’s Choice Strength/Skill: Turkish Get Up (10 Minute EMOTM-2 Reps) *Use 90% of your 1 RM WOD: For Time 5 Turkish Get Ups (per side) 50 Ab Mat Sit Ups 4 Turkish Get Ups (per side) 40 Ab Mat Sit Ups 3 Turkish Get Ups (per side) 30 Ab Mat Sit Ups 2 Turkish […]
27 July 2017
Warm-up: Coach’s Choice Strength/Skill: Thruster (3 x 5) *Use 70% of your 1 RM. WOD: For Time 21-15-9 Thrusters (65/45) 42-30-18 Slam Balls (30/20) Mobility: Shoulders Buy Out: Run 400 Meters with Slam Ball
28 July 2017
Warm-up: Coach’s Choice Strength/Skill: Deadlift (Work Up to WOD Weight) WOD: Bowen (Time) 3 Rounds for time of: 800m Run 7 Deadlifts, 275# 10 Burpee Pull-ups 14 single arm KB Thrusters 53# (7 each arm) 20 Box Jumps, 24″ In honor of Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old […]
31 July 2017
Warm-up: Coach’s Choice Strength/Skill: Snatch (5 x 2 ) *Use 90% of your 1 RM for all sets. WOD: 3 RFT 250 Meter Row 6 K2E 12 Snatch (65/45) 18 HRPUs Mobility: Shoulders Buy Out: 3 Rounds 10 GHD Extensions 25 Double Unders
01 August 2017
Warm-up: Coach’s Choice Strength/Skill: Hang Power Clean (15 Minutes to Find Your 1 RM) WOD: 30-20-10 Hang Power Clean Shoulder to Overhead *Increase weight each round *Use 70%, 80%, and 90% *Time Cap of 12 Minutes Cool Down: 3 Rounds 20 Seconds Banded Shoulder Distraction (each side) 5 Over the Bar Burpees