WOD / Blog
17 October 2017
Warm-up: Coach’s Choice Strength/Skill: Rig Work–Pull Ups, K2E, T2B, Bar Muscle Ups WOD: For Time 50 Slam Balls (30/20) 50 Pull Ups 35 Slam Balls (30/20) 35 Pull Ups 20 Slam Balls (30/20) 20 Pull Ups Cool Down: 3 Rounds 10 Cals on the Bike 100 Meter Run with Slam Ball
18 October 2017
Warm-up: Coach’s Choice Strength/Skill: Review WOD Movements WOD: 3 Minutes for Each Set (45 Minute Clock) Shoulder Press 1 x 1 x 1 x 1 x 1 Push Press 3 x 3 x 3 x 3 x 3 Push Jerk 5 x 5 x 5 x 5 x 5 *Score is heaviest weight in each […]
19 October 2017
Warm-up: Coach’s Choice Strength/Skill: Back Squat (2 x 2 x 2 x 2 x 2) Start at 70% of your 1 RM WOD: For Time 800 Meter Run 21 Back Squats (95/65) 600 Meter Run 18 Back Squats (95/65) 400 Meter Run 15 Back Squats (95/65) 200 Meter Run 12 Back Squats (95/65) 100 Meter […]
20 October 2017
Warm-up: Coach’s Choice Strength/Skill: Deadlift (4 x 4 x 4 x 4 ) Start at 65% of your 1 RM WOD: 4 RFT 25 Deadlifts (155/105) 25 Wall Balls (20/14) 25 Double Unders 400 Meter Run Cool Down: 3 Rounds 10 Banded Good Mornings 10 Wall Ball Ab Mat (or GHD) Sit Ups