WOD / Blog
10 July 2017
Warm-up: Coach’s Choice Strength/Skill: Power Snatch (3 x 3 x 2 x 2 x 1 ) WOD: Metcon – For Time Run 100 Meters 15 Power Snatch (95/65) 30 Wall Balls (20/14) Run 100 Meters 12 Power Snatch (95/65) 24 Wall Balls (20/14) Run 100 Meters 9 Power Snatch (95/65) 18 Wall Balls (20/14) Run […]
11 July 2017
Warm-up: Coach’s Choice Strength/Skill: Pistol Work WOD: 3 RFT 20 Air Squats 40 Single Unders 10 Pistols 20 Double Unders Mobility: Shoulders Buy Out: 3 Rounds 5 Strict Pull Ups 5 Strict HSPUs
12 July 2017
Warm-up: Coach’s Choice Strength/Skill: Back Squat (3 x 3 x 3 x 3 x 3 ) *Start at 70% of your 1 RM and try to increase each set. WOD: 5 RFT 21 Double Unders 15 Kettlebell Swings (1.5/1) 9 Back Squats (95/65) RX+: 2/1.5, 135/95 Mobility: Shoulders Buy Out: 3 Rounds 100 Meter Run […]
13 July 2017
Warm-up: Coach’s Choice Strength/Skill: Split Jerk ( 2 x 2 x 2 x 2 x 2) *Start at 75% of your 1 RM. WOD: 10 Minute AMRAP 5 Split Jerk (115/75) 10 Up and Overs (30/20) Mobility: Shoulders Buy Out: Tabata Plank Holds
14 July 2017
Warm-up: Coach’s Choice Strength/Skill: Deficit Deadlift (Time to Work the Skill) WOD: 7 RFT 3 Deficit Deadlifts (AHAP) 9 Pull Ups *Score=Time and Weight Mobility: Shoulders Buy Out: 3 Rounds 10 Jump Lunges 10 Banded Good Mornings
17 July 2017
Warm-up: Coach’s Choice Strength/Skill: Clean (3 x 3 x 3 ) *Get as heavy as possible for a triple. WOD: For Time Run 400 Meters 21 Complexes Run 300 Meters 15 Complexes Run 200 Meters 9 Complexes Run 100 Meters *Complex = Power Clean, Hang Clean, Jerk (95/65) Mobility: Hamstrings Buy Out: Rest 2 Minutes […]