WOD / Blog
27 June 2017
Warm-up: Coach’s Choice Strength/Skill: Floor Press (3 x 2 ) *Use 90% of your 1 RM for all sets WOD: 14 Minute AMRAP 3 Floor Press (165/115) 2 Pistols (alternating) 1 L-Pull Up Mobility: Shoulders Buy Out: Tabata Seated Knees to Elbow
28 June 2017
Warm-up: Coach’s Choice Strength/Skill: Thruster (2 Reps EMOTM for 10 Minutes) *Use 75 % of your 1 RM for all sets WOD: 8 RFT 5 Ground to Overhead (45/25) 5 Front Rack Squats (45/25) 200 Meter Plated Run (45/25) Mobility: Hip Flexors Buy Out: 500 Meter Row
29 June 2017
Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 5 ) *Use 70% of your 1 RM for all sets WOD: 7 RFT 5 Chest to Bar 5 Deadlifts (185/135) *RX+: Bar Muscle Ups; 275/185 Mobility: Shoulders Buy Out: 4 Down and Back Waiter’s Carries (45/25)
30 June 2017
Warm-up: Coach’s Choice Strength/Skill: Power Snatch (7 x 2 ) *Start at 60% of your 1 RM WOD: 10-1 Clean (95/65) 1-10 Power Snatch (95/65) 10/1, 9/2 . . . 1/10 Mobility: Shoulders Buy Out: 3 Rounds 5 HSPUs 10 Bar Hops
03 July 2017
Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 3) *Use 80% of your 1 RM for all sets. WOD: 12 Minute AMRAP 12 Deadlifts (135/95) Shuttle Run Mobility: Hamstrings Buy Out: Tabata Bottom to Bottom Squats
04 July 2017
Warm-up: Coach’s Choice Strength/Skill: Get ready to work! WOD: 1775 (AMRAP – Rounds and Reps) 60-Minute AMRAP of: 17 Power Cleans, 135# 75 Squats Unload the barbell and carry it 200 meters away. Return to the plates and then carry one forward to the barbell. Retrieve the second plate, carry it forward and reload the […]