WOD / Blog

13 October 2017

Warm-up: Coach’s Choice Strength/Skill: Floor Press (5 x 2) *Use 85% of your 1 RM WOD: 21-18-15-12-9-6-3 Floor Press (95/65) Ring Pull Ups Cool Down: 3 Rounds 20 Bar Hops 10 Open-Close Ring Holds

16 October 2017

Warm-up: Coach’s Choice Strength/Skill: Snatch (3 x 3 x 3 x 3 x 3) *Get AHAP! WOD: 20 Minute EMOTM Odd: 3 Snatch Even: 8 Bar Facing Over the Bar Burpees *Heavy 3 rep snatch that challenges you. Cool Down: Alternating Tabata Hollow Holds Superman Holds

17 October 2017

Warm-up: Coach’s Choice Strength/Skill: Rig Work–Pull Ups, K2E, T2B, Bar Muscle Ups WOD: For Time 50 Slam Balls (30/20) 50 Pull Ups 35 Slam Balls (30/20) 35 Pull Ups 20 Slam Balls (30/20) 20 Pull Ups Cool Down: 3 Rounds 10 Cals on the Bike 100 Meter Run with Slam Ball

18 October 2017

Warm-up: Coach’s Choice Strength/Skill: Review WOD Movements WOD: 3 Minutes for Each Set (45 Minute Clock) Shoulder Press 1 x 1 x 1 x 1 x 1 Push Press 3 x 3 x 3 x 3 x 3 Push Jerk 5 x 5 x 5 x 5 x 5 *Score is heaviest weight in each […]

19 October 2017

Warm-up: Coach’s Choice Strength/Skill: Back Squat (2 x 2 x 2 x 2 x 2) Start at 70% of your 1 RM WOD: For Time 800 Meter Run 21 Back Squats (95/65) 600 Meter Run 18 Back Squats (95/65) 400 Meter Run 15 Back Squats (95/65) 200 Meter Run 12 Back Squats (95/65) 100 Meter […]

20 October 2017

Warm-up: Coach’s Choice Strength/Skill: Deadlift (4 x 4 x 4 x 4 ) Start at 65% of your 1 RM WOD: 4 RFT 25 Deadlifts (155/105) 25 Wall Balls (20/14) 25 Double Unders 400 Meter Run Cool Down: 3 Rounds 10 Banded Good Mornings 10 Wall Ball Ab Mat (or GHD) Sit Ups