WOD / Blog
18 August 2017
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (25 Minutes to Find Your 15 RM) WOD: 9-6-3 Overhead Squat (95/65) Wall Walk *RX+: 115/75 and one wall facing strict HSPU at the top of each wall walk Cool Down: 3 Rounds 10 Candlestick Raises 20 Seconds PVC behind the back pull downs (each side)
21 August 2017
Warm-up: Coach’s Choice Strength/Skill: Snatch (Work to WOD Weight) WOD: Amanda 9-7-5 Muscle-ups Snatch, 135#/95# Cool Down: 2 Rounds 250 Meter Row 25 Double Unders
22 August 2017
Warm-up: Coach’s Choice Strength/Skill: Deadlift (Work to WOD Weight) WOD: 12 Minute AMRAP 3 Deadlifts (315/205) 6 Burpees over the Bar 9 Wall Balls (20/14) (12’/10′) Cool Down: Tabata Couch Stretch
23 August 2017
Warm-up: Coach’s Choice Strength/Skill: Back Squat (3 x 3 x 2 x 2 x 1) WOD: 21-15-9-15-21 Back Squat (95/65) Slam Ball (30/20) RX+: 135/95 Cool Down: 400 Meter Slam Ball Run
24 August 2017
Warm-up: Coach’s Choice Strength/Skill: Goat Work WOD: 20 Minute EMOTM Minute 1: 10 GHD Sit Ups Minute 2: 10 Toes to Bar Minute 3: 10 Overhead Walking Lunges (45/25) Minute 4: 30 Second Handstand Hold *Repeat for 5 rounds *RX+: 15 reps and 42′ handstand walk Cool Down: 4 Rounds 10 Supermans (2 second hold) […]