WOD / Blog

29 March 2017

Warm-up: Coach’s Choice Strength/Skill: Muscle Up Progressions WOD: 30 EMOTM Odd: 2 Muscle Ups Even: 2 Turkish Get Ups (70% of your 1 RM) *Score is total reps *Record your TGU weight used on the board and in notes Mobility: Shoulders Buy Out: 500 Meter Row

30 March 2017

Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 5 ) *Use 75% of your 1 RM for all sets. WOD: Bear Complex (1 x 1 ) Power Clean Front Squat Push Press Back Squat Push Press *12 minutes to find your 1 RM *Second push press should be a push jerk. Mobility: Athlete’s Choice Buy Out: […]

31 March 2017

Warm-up: Coach’s Choice Strength/Skill: Power Snatch (5 x 1 ) *Use 90%-100% of your 1 RM. WOD: 4 RFT 20 Power Snatch (95/65) 50 Double Unders Mobility: Shoulders Buy Out: 3 Rounds 10 Bicep Curls 10 Strict Push Ups

03 April 2017

Warm-up: Coach’s Choice Strength/Skill: Back Squat (5 x 5 ) *Use 60%-70% of your 1 RM for all sets. WOD: 21-15-9 Back Squats (115/75) Ring Dips Mobility: Shoulders Buy Out: 3 Rounds5 Strict Pull Ups 10 Strict Push Ups 47

04 April 2017

Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (2 x 2 x 2 x 2 x 2 x 2 ) *Start at 75% of your 1 RM WOD: 8 Minute AMRAP 10 Weighted Box Step Ups (24/20) (65/45) 5 Ring Push Ups Mobility: Hip Flexors Buy Out: Tabata Side Plank Holds

05 April 2017

Warm-up: Coach’s Choice Strength/Skill: Deadlift (2 x 2 x 2 x 2 x 2) WOD: 5 RFT 3 Deadlifts (225/155) 6 Chest to Bars 9 Box Jumps (24/20) RX+: 275/185, bar muscle ups, 30/24 Mobility: Shoulders Buy Out: 3 Rounds 10 Barbell Hops 5 Barbell Rollouts