WOD / Blog

25 August 2017

Warm-up: Coach’s Choice Strength/Skill: Push Press (1 x 1 x 1 x 1 x 1 x 1 ) Start at 75% of your 1 RM WOD: 10 Minute AMRAP 5 Push Press (75/55) 5 Sumo Deadlift High Pull (75/55) Cool Down: Partner PVC Shoulder Stretches 250 Meter Row 25 GHD Extensions

28 August 2017

Warm-up: Coach’s Choice Strength/Skill: Floor Press (6 x 4 x 2 x 1 ) Start at 70% of your 1 RM WOD: 5 RFT 5 Floor Press (135/95) 5 Burpees (Collar to Collar) Cool Down: 2 Rounds Reverse Sleeper Stretch (30 seconds per side) 10 Strict Push Ups

29 August 2017

Warm-up: Coach’s Choice Strength/Skill: Thruster (4 x 2 ) Use 80% of your 1 RM for all sets. WOD: Jackie 1000m Row 50 Thrusters, 45# 30 Pull-ups Female RX: 25# Cool Down: 4 Rounds Super Front Rack Stretch (20 Seconds Per Side) 10 V-Ups

30 August 2017

Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 2) Use 90% of your 1 RM for all sets. WOD: 10 RFT/12 Minute Time Cap 5 Deadlifts (135/95) 10 KB Swings (1.5/1) RX+: 185/135; 2/1.5 Cool Down: 2 Rounds Posterior Chain Floss (30 Seconds Per Side) 200 Meter Run

31 August 2017

Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (5 x 3) Use 80% of your 1 RM for all sets WOD: 8 Minute AMRAP 5 Shoulder Press (65/45) 3 Toes to Bar 1 Rope Climb Cool Down: 3 Rounds 20 Double Unders 20 Second Lacrosse Ball Shoulder Work (per side)

01 September 2017

Warm-up: Coach’s Choice Strength/Skill: Kettlebell Snatch WOD: 5 RFT 400 Meter Run 15 KB Power Snatch (Left) (36/25) 15 KB Power Snatch (Right) (36/25) Cool Down: 3 Rounds Banded Shoulder Distraction (20 seconds per arm) 20 GHD Sit Ups