WOD / Blog
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 […]
18 January 2017
Warm-up: Coach’s Choice Strength/Skill: Partner Deadlift (Time to Work the Skill) WOD: Team WOD – In teams of 3, complete: 300 Deadlifts (95/65) *Only one person may deadlift at a time, while one person rows and one person executes rope climbs *Teams may strategize and rotate as they would like *Score is time to complete […]
19 January 2017
Warm-up: Coach’s Choice Strength/Skill: Get Ready to Work! Review the WOD movements. WOD: Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders […]