WOD / Blog
05 September 2017
Warm-up: Coach’s Choice Strength/Skill: Deadlift (6 x 4) *Use 75% for all sets WOD: Ascending Ladder (1-10) Deadlifts (155/105) Pull Ups *1/1, 2/2 . . . 10/10 Cool Down: 3 Rounds 100 Meter Run 10 Banded Good Mornings
06 September 2017
Warm-up: Coach’s Choice Strength/Skill: Front Squat (5 x 5) *Use 70% for all sets WOD: 4 RFT (24 Minute Cap) 30 HRPUs 20 Front Squats (115/75) 20 Push Press (115/75) 30 Ab Mat Sit Ups Cool Down: 3 Rounds 20 Second Sink Stretch 20 Mountain Climbers
07 September 2017
Warm-up: Coach’s Choice Strength/Skill: Conditioning Work: Row, Run, Bike, Skierg WOD: 10 Minute AMRAP 20 Double Unders 100 Meter Backwards Run Cool Down: 3 Rounds Banded Hamstring Stretch (20 seconds per side) Calf Roll (Roller) (20 Seconds per side)
08 September 2017
Warm-up: Coach’s Choice Strength/Skill: Power Snatch (3 x 3 x 3 x 3 x 3) *Start at 70% of your 1 RM WOD: 3 RFT 15 Calorie Row 12 Power Snatch (95/65) 9 Burpees Cool Down: 2 Rounds 10 T2B 10 Wall Angels
11 September 2017
In memory of the 343 FDNY firefighters killed in the 9/11 terrorist attacks at the World Trade Center. Please push extra hard today as we honor these courageous people who gave up their lives to protect ours. Warm-up: Coach’s Choice Strength/Skill: Get ready to work! WOD: “343” 9/11 Memorial WOD 50 Pull Ups 50 Air […]