WOD / Blog
10 November 2017
Warm-up: Coach’s Choice Strength/Skill: Get Ready for the WOD! WOD: White (Time) 5 Rounds for time of: 3 Rope Climbs, 15′ 10 Toes-To-Bar 21 Walking Lunge Steps (45# plate overhead) 400m run In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011 To learn more about White […]
13 November 2017
Warm-up: Coach’s Choice Strength/Skill: Clean (1 x 1 x 1 x 1 x 1) WOD: For Time 50 Wall Balls (20/14) 15 Cleans (95/65) 50 Wall Balls (20/14) 10 Cleans (135/95) 50 Wall Balls (20/14) 5 Cleans (155/105) *RX+: 135/95, 185/135, 225/155 Cool Down: Run 400 Meters (With Wall Ball
14 November 2017
Warm-up: Coach’s Choice Strength/Skill: Push Jerk (2 x 2 x 2 x 2 x 2 x 2) *Start at 75% of your 1 RM. WOD: 12 Minute AMRAP 12 Push Jerks (115/75) 24 Double Unders Cool Down: Tabata Diagonal Plank Holds
15 November 2017
Warm-up: Coach’s Choice Strength/Skill: Deadlift (Time to Work the Positions) WOD: For Time 1-10 Deadlift (255/165) 2-20 Alternating Dumbbell Snatch (35/20) Cool Down: 3 Rounds 10 Banded Good Mornings 10 DB Squats
16 November 2017
Warm-up: Coach’s Choice Strength/Skill: 2 for 1 Wall Ball Practice WOD: 50-40-30-20-10 Barbell Curls (45/35) 10-20-30-40-50 KB Swings (2/1.5) Cool Down: 3 Rounds 10 Strict Push Ups 10 Skull Crushers
17 November 2017
Warm-up: Coach’s Choice Strength/Skill: Floor Press (Work to WOD Weight) WOD: 35 Minute Time Cap 1600 Meter Run 21 Floor Press 800 Meter Run 15 Floor Press 400 Meter Run 9 Floor Press *RX: Body Weight Floor Press Cool Down: 3 Rounds Sink Stretch (20 Seconds) Posterior Chain Stretch (20 Seconds per Side)