WOD / Blog

19 July 2017

Warm-up: Coach’s Choice Strength/Skill: Med Ball Clean Work WOD: 5-Person Team WOD 100 Meter Run is Pace Setter (rotate movements every 100 meters) 150 GHD Extensions 150 Ring Dips 150 K2E 150 Med Ball Cleans (20/14) *Score is time and meters completed Mobility: Athlete’s Choice Buy Out: Team Choice

20 July 2017

Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (3 x 3 x 2 x 2 x 1) WOD: 10 RFT 10 Overhead Squats (65/45) 20 Ab Sit Ups Mobility: Athlete’s Choice Buy Out: Run 400 Meters

21 July 2017

Warm-up: Coach’s Choice Strength/Skill: Deadlift (4 x 2) *Use 90% for all sets. WOD: 3-Part WOD 5 Minute AMRAP 5 Deadlifts (135/95) 10 Bar Hops Rest 1 Minute 5 Minute AMRAP 5 Deadlifts (135/95) 10 Over the Bar Burpees Rest 1 Minute 5 Minute AMRAP 5 Deadlifts (135/95) 10 Double Unders Mobility: Hamstrings Buy Out: […]

24 July 2017

Warm-up: Coach’s Choice Strength/Skill: Max Height Box Jump WOD: For Time 100-80-60-40-20 Double Unders 50-40-30-20-10 Wall Balls (20/14) 25-20-15-10-5 Box Jumps (24/20) *100 DUs, 50 WBs, 25 BJs Mobility: Achilles Buy Out: 50 Partner Over the Box  Wall Ball Ab Mat Sit Ups

25 July 2017

Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (5 x 6) *Use 70% of your 1 RM. WOD: 15-12-9 Box Push Up Shoulder Press (65/45) Box Dip Mobility: Shoulders Buy Out: 3 Rounds 10 Weighted Box Step Ups 5 Over the Box Burpees

26 July 2017

Warm-up: Coach’s Choice Strength/Skill: Turkish Get Up (10 Minute EMOTM-2 Reps) *Use 90% of your 1 RM WOD: For Time 5 Turkish Get Ups (per side) 50 Ab Mat Sit Ups 4 Turkish Get Ups (per side) 40 Ab Mat Sit Ups 3 Turkish Get Ups (per side) 30 Ab Mat Sit Ups 2 Turkish […]