WOD / Blog
24 July 2017
Warm-up: Coach’s Choice Strength/Skill: Max Height Box Jump WOD: For Time 100-80-60-40-20 Double Unders 50-40-30-20-10 Wall Balls (20/14) 25-20-15-10-5 Box Jumps (24/20) *100 DUs, 50 WBs, 25 BJs Mobility: Achilles Buy Out: 50 Partner Over the Box Wall Ball Ab Mat Sit Ups
25 July 2017
Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (5 x 6) *Use 70% of your 1 RM. WOD: 15-12-9 Box Push Up Shoulder Press (65/45) Box Dip Mobility: Shoulders Buy Out: 3 Rounds 10 Weighted Box Step Ups 5 Over the Box Burpees
26 July 2017
Warm-up: Coach’s Choice Strength/Skill: Turkish Get Up (10 Minute EMOTM-2 Reps) *Use 90% of your 1 RM WOD: For Time 5 Turkish Get Ups (per side) 50 Ab Mat Sit Ups 4 Turkish Get Ups (per side) 40 Ab Mat Sit Ups 3 Turkish Get Ups (per side) 30 Ab Mat Sit Ups 2 Turkish […]
27 July 2017
Warm-up: Coach’s Choice Strength/Skill: Thruster (3 x 5) *Use 70% of your 1 RM. WOD: For Time 21-15-9 Thrusters (65/45) 42-30-18 Slam Balls (30/20) Mobility: Shoulders Buy Out: Run 400 Meters with Slam Ball
28 July 2017
Warm-up: Coach’s Choice Strength/Skill: Deadlift (Work Up to WOD Weight) WOD: Bowen (Time) 3 Rounds for time of: 800m Run 7 Deadlifts, 275# 10 Burpee Pull-ups 14 single arm KB Thrusters 53# (7 each arm) 20 Box Jumps, 24″ In honor of Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old […]