WOD / Blog
01 August 2017
Warm-up: Coach’s Choice Strength/Skill: Hang Power Clean (15 Minutes to Find Your 1 RM) WOD: 30-20-10 Hang Power Clean Shoulder to Overhead *Increase weight each round *Use 70%, 80%, and 90% *Time Cap of 12 Minutes Cool Down: 3 Rounds 20 Seconds Banded Shoulder Distraction (each side) 5 Over the Bar Burpees
02 August 2017
Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 5 ) *Use 70% of your 1 RM for all sets. WOD: 15 Minute AMRAP 30 Air Squats 20 Kettlebell Swings (1.5/1) 10 Deadlifts (225/155) Cool Down: 3 Rounds 10 Banded Good Mornings 100 Meter Run
03 August 2017
Warm-up: Coach’s Choice Strength/Skill: Handstand Work WOD: Happy 18th Birthday Coach Hunter 18 Minute AMRAP 8 Toes to Bar 3 Chest to Bar 8 HSPUs 3 Chest to Bar 8 Double Unders 3 Chest to Bar *RX+: Bar Muscle Ups Cool Down: 3 Rounds Banded Achilles Stretches (20 Seconds Each Side) 10 Superman Holds (2 […]
04 August 2017
Warm-up: Coach’s Choice Strength/Skill: Back Squat (1 x 1 x 1 x 1 x 1 x 1 ) *Start at 70% of your 1 RM. WOD: 21-15-9 Back Squat (115/75) Box Jumps (24/20) *Start with a 400 meter run, then add a 300 between 21 and 15, then 200, then 100 at the end. Cool […]
07 August 2017
Warm-up: Coach’s Choice Strength/Skill: Power Snatch (4 x 3) *Use 60% of your 1 RM for all sets. WOD: Randy 75 Power Snatches, 75# In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. *Female RX of 55# Cool Down: […]