WOD / Blog

20 January 2017

Warm-up: Coach’s Choice Strength/Skill: Clean (5 x 2 ) *Use 85% of your 1 RM for all sets. WOD: 20 EMOTM Even: Complete one complex of-high hang clean, hang clean, clean (135/95) Odd: 6 Chest to Bars *RX+: 165/115; 3 Bar Muscle Ups Mobility: Squat Therapy Buy Out: 5 Wall Walks 10 GHD Sit Ups […]

23 January 2017

Warm-up: Coach’s Choice Strength/Skill: Floor Press (6 x 6)  *Use 70% of your 1 RM for all sets. WOD: For Time 10-1 Floor Press (135/95) 5 Inverted Burpees Mobility: Shoulders Buy Out: 10 Strict Pull ups 10 Strict Push Ups 10 GHD Sit Ups 10 GHD Back Extensions

24 January 2017

Warm-up: Coach’s Choice Strength/Skill: Thruster (4 x 4 ) *Use 75% of your 1 RM for all 4 sets. WOD: For Time 10-8-6-4-2 Thrusters 95/65 50-40-30-20-10 Double Unders *RX+: 135/95 Mobility: Shoulders Buy Out: Row 500 Meters 10 GHD Sit Ups 10 GHD Back Extensions

25 January 2017

Warm-up: Coach’s Choice Strength/Skill: Box Jump Max Height WOD: Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14# Mobility: Achilles Buy Out: 40 Mountain Climbers 10 GHD Sit Ups 10 GHD Back Extensions

26 January 2017

Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 2 ) *Use 90% of your 1 RM WOD: 15-12-9-6-3 Deadlifts (225/155) 50-40-30-20-10 Pull Ups Mobility: Shoulders Buy Out: 50 Candlestick Raises 10 GHD Sit Ups 10 GHD Back Extensions

27 January 2017

Warm-up: Coach’s Choice Strength/Skill: Push Jerk (3 x 3 x 3 x 3 x 3 )  *Start at 70% of your 1 RM WOD: 9 Minute AMRAP 6 Push Jerk (95/65) 3 Dips Mobility: Shoulders Buy Out: 5 Muscle Ups or Muscle Up Progressions (Bar or Rings) 10 GHD Sit Ups 10 GHD Back Extensions