WOD / Blog
14 July 2017
Warm-up: Coach’s Choice Strength/Skill: Deficit Deadlift (Time to Work the Skill) WOD: 7 RFT 3 Deficit Deadlifts (AHAP) 9 Pull Ups *Score=Time and Weight Mobility: Shoulders Buy Out: 3 Rounds 10 Jump Lunges 10 Banded Good Mornings
17 July 2017
Warm-up: Coach’s Choice Strength/Skill: Clean (3 x 3 x 3 ) *Get as heavy as possible for a triple. WOD: For Time Run 400 Meters 21 Complexes Run 300 Meters 15 Complexes Run 200 Meters 9 Complexes Run 100 Meters *Complex = Power Clean, Hang Clean, Jerk (95/65) Mobility: Hamstrings Buy Out: Rest 2 Minutes […]
18 July 2017
Warm-up: Coach’s Choice Strength/Skill: Floor Press (3 x 3 x 3 x 3 x 3 x 3) *Start at 70% of your 1 RM. WOD: Floor Press Fran 21-15-9 Floor Press (95/65) Pull Ups Mobility: Shoulders Buy Out: 3 Rounds 5 Over the Bar Burpees 10 Step Lunges
19 July 2017
Warm-up: Coach’s Choice Strength/Skill: Med Ball Clean Work WOD: 5-Person Team WOD 100 Meter Run is Pace Setter (rotate movements every 100 meters) 150 GHD Extensions 150 Ring Dips 150 K2E 150 Med Ball Cleans (20/14) *Score is time and meters completed Mobility: Athlete’s Choice Buy Out: Team Choice
20 July 2017
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (3 x 3 x 2 x 2 x 1) WOD: 10 RFT 10 Overhead Squats (65/45) 20 Ab Sit Ups Mobility: Athlete’s Choice Buy Out: Run 400 Meters
21 July 2017
Warm-up: Coach’s Choice Strength/Skill: Deadlift (4 x 2) *Use 90% for all sets. WOD: 3-Part WOD 5 Minute AMRAP 5 Deadlifts (135/95) 10 Bar Hops Rest 1 Minute 5 Minute AMRAP 5 Deadlifts (135/95) 10 Over the Bar Burpees Rest 1 Minute 5 Minute AMRAP 5 Deadlifts (135/95) 10 Double Unders Mobility: Hamstrings Buy Out: […]