WOD / Blog

02 June 2017

Warm-up: Coach’s Choice Strength/Skill: Rings-Muscle Up Progressions WOD: 21-15-9 Jump MU/Pull Ups (coach’s discretion per athlete) Single-Arm Overhead Squats (1.5/1) RX+: Muscle Ups & Single-Arm Overhead Squat (2/1.5) Mobility: Shoulders Buy Out: 25 GHD Sit Ups 2 Rounds of “Cindy” 25 GHD Extensions

05 June 2017

Warm-up: Coach’s Choice Strength/Skill: Front Squat (5 x 5 @ 60% for 5 Second Tempo) WOD: 4 RFT 400 Meter Run 20 GHD Sit Ups 10 Front Squats (95/65) Mobility: Triceps Buy Out: 5 Rounds 10 Bicep Curls 20 Double Unders

06 June 2017

Warm-up: Coach’s Choice Strength/Skill: Split Jerk (6 x 6 x 6 x 6 x 6 x 6) *Start at 40% of your 1 RM. WOD: 21-15-9 Pull Ups 63-45-27 Double Unders Mobility: Shoulders Buy Out: 3 Rounds 200 Meter Run 20 Ab Mat Sit Ups

07 June 2017

Warm-up: Coach’s Choice Strength/Skill: 2 for 1 Wall Balls-Time to Work the Skill WOD: Morrison (Time) 50-40-30-20-10 Wall-Ball Shots, 20# Box Jumps, 24″ Kettlebell Swings, 53# In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010 To learn more about Morrison click here Female RX: 14#, 20″, […]

08 June 2017

Warm-up: Coach’s Choice Strength/Skill: Deadlift (Time to Work to WOD Weight) WOD: 11 Minute AMRAP 20 Step Lunges 10 Toes to Bar 5 Deadlifts (315/205) Mobility: Hamstrings Buy Out: 4 Rounds 100 Meter Run 5 Pull Ups 10 HRPUs 15 Air Squats

09 June 2017

Warm-up: Coach’s Choice Strength/Skill: Floor Press (7 x 2 ) *Use 85% for all sets. WOD: 10 Minute  AMRAP 5 Floor Press (115/75) 10 Candlestick Raises *Hold onto your barbell for support during candlestick raises* Mobility: Shoulders Buy Out: 5 Rounds of “Cindy”