WOD / Blog

11 April 2017

Warm-up: Coach’s Choice Strength/Skill: Deadlift (Time to Work the “Stop” Skill ) WOD: 10 Minute AMRAP 10 Deadlifts (135/95) 20 Double Unders Mobility: Achilles Buy Out: 4 Rounds 100 Meter Run 10 Strict Push Ups

12 April 2017

Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (6 x 6) *Use 60% of your 1 RM WOD: 5 Rounds for Time and Reps ME Unbroken OHS (95/65) OHS Reps x 3 Ab Mat Sit ups *Score is time and total reps Mobility: Shoulders Buy Out: 3 Rounds 100 Meter Row 5 Strict Pull Ups

13 April 2017

Warm-up: Coach’s Choice Strength/Skill: Kettlebell Work WOD: 21-15-9 Kettlebell Swings (1.5/1) Pull Ups Calorie Row Mobility: Shoulders Buy Out: 3 Rounds 10 Goblet Squats (1.5/1) Farmer’s Carry Down and Back (Switch Arms)

14 April 2017

Warm-up: Coach’s Choice Strength/Skill: Thruster (5 x 3 ) *Use 70% of your 1 RM for all sets WOD: 15-12-9 Toes to Bar Wall Balls (20/14) Thruster (75/55) Mobility: Shoulders Buy Out: 400 Meter Run with your Wall Ball

17 April 2017

Warm-up: Coach’s Choice Strength/Skill: Deadlift (3 x 2) *Use 95% of your 1 RM for all sets. WOD: 2 RFT 3 Rope Climbs 6 Push Jerk (135/95) 12 Deadlifts (135/95) 24 GHD Sit Ups 48 Wall Balls (20/14) RX+: 3 RFT, 155/105 Mobility: Shoulders Buy Out: 50 GHD Extensions & 50 Double Unders

18 April 2017

Warm-up: Coach’s Choice Strength/Skill: Power Snatch (2 x 2 x 2 x 2 x 2) *Start at 75% of your 1 RM WOD: 5 RFT 15 Power Snatch (75/55) 15 Burpees over the Bar Mobility: Shoulders Buy Out: 3 Rounds 10 Bicep Curls 10 GHD Extensions 10 GHD Sit Ups