WOD / Blog

05 July 2017

Warm-up: Coach’s Choice Strength/Skill: Push Press (5 x 5 ) *Use 70% of your 1 RM for all sets. WOD: 15-12-9-6 Push Press (95/65) Barbell Rollouts *RX+: 115/75 Mobility: Shoulders Buy Out: 3 Rounds 20 Bar Hops 10 Bicep Curls

07 July 2017

Warm-up Coach’s Choice Strength/Skill Rope Climbs WOD Metcon (Time) 5 RFT 2 Rope Climbs 5 Chest to Bars 10 Burpees Mobility Shoulders Buy Out 50 Ab Mat Sit Ups

06 July 2017

Warm-up: Coach’s Choice Strength/Skill: Front Squat (2 x 2 x 2 x 2) *Start at 80% of your 1 RM. WOD: For Time 15 Burpees Over the Bar 1-10 Front Squat (115/75) 10-1 HSPU 15 Burpees Over the Bar Mobility: Shoulders Buy Out: 50 Double Unders

07 July 2017

Warm-up: Coach’s Choice Strength/Skill: Rope Climbs WOD: 5 RFT 2 Rope Climbs 5 Chest to Bars 10 Burpees Mobility: Shoulders Buy Out: 50 Ab Mat Sit Ups

10 July 2017

Warm-up: Coach’s Choice Strength/Skill: Power Snatch (3 x 3 x 2 x 2 x 1 ) WOD: Metcon – For Time Run 100 Meters 15 Power Snatch (95/65) 30 Wall Balls (20/14) Run 100 Meters 12 Power Snatch (95/65) 24 Wall Balls (20/14) Run 100 Meters 9 Power Snatch (95/65) 18 Wall Balls (20/14) Run […]

11 July 2017

Warm-up: Coach’s Choice Strength/Skill: Pistol Work WOD: 3 RFT 20 Air Squats 40 Single Unders 10 Pistols 20 Double Unders Mobility: Shoulders Buy Out: 3 Rounds 5 Strict Pull Ups 5 Strict HSPUs