WOD / Blog

01 November  2017

Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (3 x 3 x 3 x 3 x 3) *Start at 65% and get AHAP! WOD: 10 Minute GAFAP 1 Shoulder Press (65/45) 1 Weighted Box Step Up (65/45)(24/20) 1 Box Dip *2s, 3s . . . Cool Down: Alternating Tabata Glute Box Stretch Shoulder Box Stretch

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)

08 November 2017

Warm-up: Coach’s Choice Strength/Skill: Split Snatch (15 Minutes to Work the Skill) WOD: 5 RFT 5 Split Snatch (95/65) 15 Wall Balls (20/14) Cool Down: 3 Rounds 20 Second Shoulder Stretch (on the rig) 20 Candlestick Raises