WOD / Blog
02 November 2017
Warm-up: Coach’s Choice Strength/Skill: Pause Back Squats (5 x 5 x 5 x 5 x 5) *Get AHAP! WOD: 8 RFT 100 Meter Run 5 Jump Squats (95/65) Cool Down: 3 Rounds Banded Hip Flexor Stretch (20 seconds per side) 5 Strict Pull Ups
03 November 2017
Warm-up: Coach’s Choice Strength/Skill: Turkish Get Up (Time to Work the Skill with Dumbbells) WOD: 40 Minute Time Cap: 20 HRPUs/1 Ab Mat Sit Up 1 TGU per side (35/20) 19 HRPUs/2 Ab Mat Sit Ups 1 TGU per side (35/20) *Continue the pattern until you do 1 HRPU and 20 Ab Mat Sit Ups; […]
06 November 2017
Warm-up: Coach’s Choice Strength/Skill: Front Squat (1 x 1 x 1 x 1 x 1 x 1 x1) WOD: Descending Ladder 10-1 Front Squats (115/75) 10-1 HSPUs Cool Down: 3 Rounds Banded Shoulder Distraction (20 seconds per side) 10 V-Ups
07 November 2017
Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 3 ) *Use 85% for all sets WOD: Partner WOD (15 Minute Time Cap) 3 Rounds 20 Synchronized Burpees over the Bar 400 Meter Farmer’s Carry (50/35 Dumbbells) Cool Down: 50 Partner Wall Ball Ab Mat Sit Ups (20/14)