WOD / Blog
03 August 2017
Warm-up: Coach’s Choice Strength/Skill: Handstand Work WOD: Happy 18th Birthday Coach Hunter 18 Minute AMRAP 8 Toes to Bar 3 Chest to Bar 8 HSPUs 3 Chest to Bar 8 Double Unders 3 Chest to Bar *RX+: Bar Muscle Ups Cool Down: 3 Rounds Banded Achilles Stretches (20 Seconds Each Side) 10 Superman Holds (2 […]
04 August 2017
Warm-up: Coach’s Choice Strength/Skill: Back Squat (1 x 1 x 1 x 1 x 1 x 1 ) *Start at 70% of your 1 RM. WOD: 21-15-9 Back Squat (115/75) Box Jumps (24/20) *Start with a 400 meter run, then add a 300 between 21 and 15, then 200, then 100 at the end. Cool […]
07 August 2017
Warm-up: Coach’s Choice Strength/Skill: Power Snatch (4 x 3) *Use 60% of your 1 RM for all sets. WOD: Randy 75 Power Snatches, 75# In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. *Female RX of 55# Cool Down: […]
08 August 2017
Warm-up: Coach’s Choice Strength/Skill: Front Squat (10 x 1) *Use 90% of your 1 RM for all sets. WOD: 7 Minute AMRAP 5 Shoulder Press (65/45) 5 Front Squats (65/45) 100 Meter Run Cool Down: Alternating Tabata Sets *Tricep Roll *Handstand Hold
09 August 2017
Warm-up: Coach’s Choice Strength/Skill: Goat Work WOD: Out and Back (RX/RX+) 10 Burpees/Burpee Pullovers 20 Box Jump Overs (24/20)(30/24) 30 Pull Ups/C2B 40 KB Swings (1.5/1)(2/1.5) 50 Wall Balls (20/14)(30/20) 40 KB Swings (1.5/1)(2/1.5) 30 Pull Ups/C2B 20 Box Jump Over (24/20)(30/24) 10 Burpees/Burpee Pullovers Cool Down: Athlete’s Choice
10 August 2017
Warm-up: Coach’s Choice Strength/Skill: Split Jerk (5 x 2 ) *Use 75% of your 1 RM for all sets. WOD: 10 Minute Time Cap 10 Split Jerks (95/65) 20 Double Unders 7 Split Jerks (115/75) 40 Double Unders 5 Split Jerks (135/95) 60 Double Unders Cool Down: 2 Rounds 20 Second KB/BB Shoulder Stretch (each […]