WOD / Blog
25 October 2017
Warm-up: Coach’s Choice Strength/Skill: Floor Press (3 x 10) Use 60% of your 1 RM for all sets. WOD: 5 RFT 5 Floor Press (135/95) 7 K2E 9 G2O (45/25) Cool Down: 3 Rounds Sink Stretch (20 seconds) 10 Supermans (2 second hold)
26 October 2017
Warm-up: Coach’s Choice Strength/Skill: Deadlift ( 10 x 10 x 10) Start at 60% and get AHAP! WOD: 20 Minute AMRAP 5 Deadlifts (135/95) 10 Double Unders Cool Down: Tabata Achilles Wall Stretch
27 October 2017
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (5 x 5 ) Use 70% for all sets WOD: For Time 400 Meter Run ME OHS 75/55 400 Meter Run ME OHS 95/65 400 Meter Run ME OHS 115/75 400 Meter Run Cool Down: 2 Minutes of Lacrosse Ball Work on the Shoulder 2 Minutes of Shoulder Stretch […]
30 October 2017
Warm-up: Coach’s Choice Strength/Skill: Clusters (Time to Work the Skill) WOD: For Time 12-9-6-9-12 Cluster (95/65) Toes to Bar Cool Down: 3 Rounds 10 GHD Sit Ups 10 GHD Extensions 20 Second Sink Stretch
31 October 2017
Warm-up: Coach’s Choice Strength/Skill: Get Ready to Work! WOD: Team WOD for Time Run 400 meters as a group of 4 Pair 1: Zombies “Walk Like the Dead” (30 Wall Walks) “Grave Busters” (60 Burpees) “Brain Toss” (60 Wall Balls) (20/14) “Bloody Bars” (60 Pull Ups) Pair 2: Defenders “Haul off the Dead” (200 Meter […]