WOD / Blog

12 September 2017

Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (2 x 2 x 2 x 2 x 2) *Start at 75% of your 1 RM WOD: 7 Minute AMRAP 50 Double Unders 10 Overhead Squats (95/65) *RX+: 135/95 Cool Down: Tabata Handstand Hold

13 September 2017

Warm-up: Coach’s Choice Strength/Skill: Deadlift (3 x 3 x 2 x 2 x 1) Start around 75% of your 1 RM WOD: For Time (20 Minute CAP) 50-40-30-20-10 Deadlifts (95/65) Box Jumps (24/20) Cool Down: 4 Rounds Banded Achilles Stretches (20 seconds each side) 5 Burpees over the Box

14 September 2017

Warm-up: Coach’s Choice Strength/Skill: Goat Work WOD: 3 RFT 30 Pull Ups 400 Meter Run Cool Down: 2 Rounds Couch Stretch (20 Seconds per side) 5 HSPUs 5 Ring Dips

15 September 2017

Warm-up: Coach’s Choice Strength/Skill: Split Jerk (3 x 5 ) *Use 75% of your 1 RM for all sets WOD: 15 Minute AMRAP 5 Split Jerk (135/95) 10 Burpee  Med Ball Cleans (20/14) Cool Down: Tabata L-Hangs

18 September 2017

Warm-up: Coach’s Choice Strength/Skill: Back Squat (6 x 2 ) *Use 90% of your 1 RM for all sets. WOD: 12 Minute Tabata Clock Back Squat (95/65) Pull Ups HRPUs *20 Seconds on, 10 seconds to transition; switch movements every 20 seconds Cool Down: Tabata Ab Mat Sit Ups

19 September 2017

Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (6 x 4) *Use 80% of your 1 RM for all sets WOD: 9 Minute AMRAP 3 Shoulder Press (65/45) 6 Weighted Box Step Ups (65/45) (24/20) *RX+: 95/65 Cool Down: Tabata Burpees Over the Box