WOD / Blog

20 September 2017

Warm-up: Coach’s Choice Strength/Skill: Box Jumps WOD: 5 Rounds for Reps 1 Minute Box Jumps (24/20) 1 Minute Wall Balls (20/14) 1 Minute Row (Calories) Cool Down: 3 Rounds 20 Second Achilles Stretches (wall) (each side) 25 Double Unders

21 September 2017

Warm-up: Coach’s Choice Strength/Skill: Sumo Deadlift (3 x 3 x 2 x 2 x 1 x 1 x 1 ) Start at 75% of your 1 RM WOD: 9-6-3-6-9 Sumo Deadlift (275/185) Ring Push Ups Cool Down: 3 Rounds 5 Barbell Rollouts Anterior Compartment Smash (20 seconds per side)

22 September 2017

Warm-up: Coach’s Choice Strength/Skill: Snatch (20 Minutes to Find Today’s Heaviest) WOD: 10 RFT 1 Snatch (70% of today’s #) 5 Ring Rows 10 Slam Balls (30/20) Cool Down: 400 Meter Run with Slam Ball

25 September 2017

Warm-up: Coach’s Choice Strength/Skill: Clean (3 x 3 x 3 x 3 x 3)  *Start at 70% of your 1 RM WOD: Metcon (Time) 27-21-15-9 Clean (95/65) Dips Cool Down: 3 Rounds Box Shoulder Stretch 10 Supermans

26 September 2017

Warm-up: Coach’s Choice Strength/Skill: Floor Press (6 x 4) *Use 80% of your 1 RM for all sets WOD: 15 Minute Cap 5 Rounds 500 Meter Row 15 Floor Press (135/95) Cool Down: 3 Rounds Banded Lateral Opener (20 seconds per side) 5 Strict Push Ups

27 September 2017

Warm-up: Coach’s Choice Strength/Skill: WOD Skill Work WOD: 10 Minute AMRAP 5 Dumbbell Push Jerk (50/35) 1 Muscle Up Cool Down: Tabata Plank Holds