WOD / Blog

30 May 2017

Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 10) *Use 50% of your 1 RM for all sets WOD: 12 Minute AMRAP 4 Deadlifts (225/155) 8 Box Jumps (24/20) 12 Double Unders Mobility: Achilles Buy Out: Tabata Bottom to Bottom Squats

31 May 2017

Warm-up: Coach’s Choice Strength/Skill: Thruster (5 x 4 x 3 x 2 x 1 ) WOD: 30-20-10 Thruster (65/45) Ring Dips RX+: Thruster (35/20 dumbbells) Mobility: Shoulders Buy Out: 3 Rounds 5 Ring Rows 10 Strict Push Ups

01 June 2017

Warm-up: Coach’s Choice Strength/Skill: Hang Power Clean (5 x 2) *Use 75% of your 1 RM. WOD: For Time 30 Hang Power Cleans (135/95) 90 Wall Balls (20/14) 120 Double Unders Mobility: Shoulders Buy Out: 50 Wall Ball Ab Mat Sit Ups

02 June 2017

Warm-up: Coach’s Choice Strength/Skill: Rings-Muscle Up Progressions WOD: 21-15-9 Jump MU/Pull Ups (coach’s discretion per athlete) Single-Arm Overhead Squats (1.5/1) RX+: Muscle Ups & Single-Arm Overhead Squat (2/1.5) Mobility: Shoulders Buy Out: 25 GHD Sit Ups 2 Rounds of “Cindy” 25 GHD Extensions

05 June 2017

Warm-up: Coach’s Choice Strength/Skill: Front Squat (5 x 5 @ 60% for 5 Second Tempo) WOD: 4 RFT 400 Meter Run 20 GHD Sit Ups 10 Front Squats (95/65) Mobility: Triceps Buy Out: 5 Rounds 10 Bicep Curls 20 Double Unders

06 June 2017

Warm-up: Coach’s Choice Strength/Skill: Split Jerk (6 x 6 x 6 x 6 x 6 x 6) *Start at 40% of your 1 RM. WOD: 21-15-9 Pull Ups 63-45-27 Double Unders Mobility: Shoulders Buy Out: 3 Rounds 200 Meter Run 20 Ab Mat Sit Ups