WOD / Blog
28 July 2017
Warm-up: Coach’s Choice Strength/Skill: Deadlift (Work Up to WOD Weight) WOD: Bowen (Time) 3 Rounds for time of: 800m Run 7 Deadlifts, 275# 10 Burpee Pull-ups 14 single arm KB Thrusters 53# (7 each arm) 20 Box Jumps, 24″ In honor of Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old […]
31 July 2017
Warm-up: Coach’s Choice Strength/Skill: Snatch (5 x 2 ) *Use 90% of your 1 RM for all sets. WOD: 3 RFT 250 Meter Row 6 K2E 12 Snatch (65/45) 18 HRPUs Mobility: Shoulders Buy Out: 3 Rounds 10 GHD Extensions 25 Double Unders
01 August 2017
Warm-up: Coach’s Choice Strength/Skill: Hang Power Clean (15 Minutes to Find Your 1 RM) WOD: 30-20-10 Hang Power Clean Shoulder to Overhead *Increase weight each round *Use 70%, 80%, and 90% *Time Cap of 12 Minutes Cool Down: 3 Rounds 20 Seconds Banded Shoulder Distraction (each side) 5 Over the Bar Burpees
02 August 2017
Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 5 ) *Use 70% of your 1 RM for all sets. WOD: 15 Minute AMRAP 30 Air Squats 20 Kettlebell Swings (1.5/1) 10 Deadlifts (225/155) Cool Down: 3 Rounds 10 Banded Good Mornings 100 Meter Run
03 August 2017
Warm-up: Coach’s Choice Strength/Skill: Handstand Work WOD: Happy 18th Birthday Coach Hunter 18 Minute AMRAP 8 Toes to Bar 3 Chest to Bar 8 HSPUs 3 Chest to Bar 8 Double Unders 3 Chest to Bar *RX+: Bar Muscle Ups Cool Down: 3 Rounds Banded Achilles Stretches (20 Seconds Each Side) 10 Superman Holds (2 […]