WOD / Blog

18 May 2017

Warm-up: Coach’s Choice Strength/Skill: Run Mechanics WOD: Cindy 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats *Rest 2 Minutes* Max Effort 1-Mile Run Mobility: Shoulders Buy Out: Athlete’s Choice

19 May 2017

Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (5 x 2 ) *Use 70% of your 1 RM for all sets WOD: 5-Person Team WOD for Reps 4 Rounds for Reps ME Overhead Squat (95/65) ME Double Unders ME GHD Sit Ups ME Slam Balls (30/20) ME Calorie Row *40 Seconds of Work/20 Seconds to Transition *4 […]

22 May 2017

Warm-up: Coach’s Choice Strength/Skill: Power Snatch (3 x 3 x 2 x 2 x 1 ) WOD: 10 Minute AMRAP 5 Power Snatch (115/75) 10 Step Lunges Mobility: Shoulders Buy Out: 2 Rounds 5 Pull Ups 10 HRPUs 15 Air Squats 100 Meter Run

23 May 2017

Warm-up: Coach’s Choice Strength/Skill: Deadlift (Time to Work the Romanian Deadlift Skill) WOD: 8 RFT 3 Deadlifts (275/185) 5 Burpees over the Bar Mobility: Hamstrings Buy Out: 100 Double Unders

24 May 2014

Warm-up: Coach’s Choice Strength/Skill: Power Cleans (5×5) @ 70% WOD: For Time 5-5-5-5-5 Power Cleans (135/95) 10-15-20-25-30 Box Jumps (24/20) *5/10, 5/15 . . . 5/30 RX+: 165/115; 30/24 Mobility: Achilles Buy Out: 3 Rounds 5 Over the Box Burpees 5 Strict Pull Ups

25 May 2017

Warm-up: Coach’s Choice Strength/Skill: Push Press (6 x 6 ) *Use 60% of your 1 RM for all sets. WOD: 21-18-15 Push Press (115/75) Russian Swings (2/1.5) Mobility: Shoulders Buy Out: 5 Rounds 10 GHD Sit Ups 10 GHD Extensions