WOD / Blog
16 June 2017
Warm-up: Coach’s Choice Strength/Skill: Snatch (5 x 2 ) *Start at 75% of your 1 RM WOD: Metcon (Time) 4 Person Team WOD~5 Rounds for Time and Reps 7 Snatch (95/65) (Pace Setter) ME GHD Sit Ups ME Calorie Row ME Box Jumps (24/20) *Put total rep count (including snatch reps) on the board with […]
19 June 2017
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat 5 x 3 (*At 85% of your 1 RM) WOD: 3 Rounds 6 Overhead Squats (115/75) 12 Toes to Bar Then, 3 Rounds 6 Cleans (115/75) 12 Chest to Bar Mobility: Shoulders Buy Out: Run 800 Meters
20 June 2017
Warm-up: Coach’s Choice Strength/Skill: Sumo Deadlift (4 x 4 ) *Use 80% of your 1 RM for all sets WOD: 8 RFT 8 Sumo Deadlift (275/185) 100 Meter Run 4 Russian Kettlebell Swings (2/1.5) 100 Meter Run Mobility: Hamstrings Buy Out: 4 Rounds of “Cindy”
21 June 2017
Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (2 Reps EMOTM for 10 Minutes) *Use 85% of your 1 RM for all sets. WOD: 15 Minute AMRAP 5 Shoulder Press (65/45) 5 Up and Overs (30/20) Mobility: Shoulders Buy Out: Tabata Handstand Holds
22 June 2017
Warm-up: Coach’s Choice Strength/Skill: Clean (20 Minutes to Find your 1 RM) WOD: 2 Part WOD 5 Minute AMRAP 5 Slam Ball Clean Slam Ball (30/20) 100 Meter Run Rest 1 Minute, Then 5 Minute GAFAP 1 Deficit Push Up (45/25) 1 Ab Mat Sit Up 2/2, 3/3, etc. Mobility: Shoulders Buy Out: Tabata Mountain […]
23 June 2017
Warm-up: Coach’s Choice Strength/Skill: Row Mechanics and Mobility WOD: Partner WOD~20 Minute AMRAP Partner A: Row 250 Meters Partner B: ME Burpees *Switch every 250 meters. *Score is the number of meters rowed (get the number after it stops spinning) and the total number of burpees combined. Mobility: Shoulders Buy Out: 3 Rounds Partner Wheelbarrows […]