WOD / Blog
10 January 2017
Warm-up: Coach’s Choice Strength/Skill: Goat Work WOD: Tabata Something Else (AMRAP – Reps) Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is […]
11 January 2017
Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 5) *Use 70% of your 1 RM for all sets. WOD: Metcon (Time) 10-20-30-20-10 – Deadlifts (115/75) 5-10-15-10-5 – Burpee Box Jumps (24/20) Mobility: Hamstrings Buy Out: 25 Banded Good Mornings 10 GHD Sit Ups 10 GHD Back Extensions
12 January 2017
Warm-up: Coach’s Choice Strength/Skill: Front Squat (3 x 10) *Use 60% of your 1 RM for all 3 sets. WOD: 14 Minute AMRAP 5 Front Squats (135/95) 5 Ring Pull Ups Mobility: Triceps Buy Out: 10 Barbell Rollouts 10 GHD Sit Ups 10 GHD Back Extensions
13 January 2017
Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (6 x 3) *Use 85% of your 1 RM for all sets. WOD: Metcon (Time) 50 Double Unders, then 21-15-9 HSPUs KB Swings (1.5/1) Then, 50 Double Unders Mobility: Shoulders Buy Out: Farmer’s Carry Down and Back x 4 10 GHD Sit Ups 10 GHD Back Extensions
16 January 2017
Warm-up: Coach’s Choice Strength/Skill: Muscle Up Progressions WOD: 12 Minute GAFAP 1 Muscle Up 2 Goblet Squats (2/1.5) 2/4, 3/6, 4/8, etc. Mobility: Shoulders Buy Out: 100 Double Unders 10 GHD Sit Ups 10 GHD Back Extensions
17 January 2017
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (6 x 3 ) *Use 80% of your 1 RM for all sets. WOD: Run 200 Meters 21 OHS (95/65) Max Reps Unbroken Strict Push Ups Run 200 Meters 15 OHS (95/65) Max Reps Unbroken Strict Push Ups Run 200 Meters 9 OHS (95/65) Max Reps Unbroken Strict Push […]