WOD / Blog
30 August 2017
Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 2) Use 90% of your 1 RM for all sets. WOD: 10 RFT/12 Minute Time Cap 5 Deadlifts (135/95) 10 KB Swings (1.5/1) RX+: 185/135; 2/1.5 Cool Down: 2 Rounds Posterior Chain Floss (30 Seconds Per Side) 200 Meter Run
31 August 2017
Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (5 x 3) Use 80% of your 1 RM for all sets WOD: 8 Minute AMRAP 5 Shoulder Press (65/45) 3 Toes to Bar 1 Rope Climb Cool Down: 3 Rounds 20 Double Unders 20 Second Lacrosse Ball Shoulder Work (per side)
01 September 2017
Warm-up: Coach’s Choice Strength/Skill: Kettlebell Snatch WOD: 5 RFT 400 Meter Run 15 KB Power Snatch (Left) (36/25) 15 KB Power Snatch (Right) (36/25) Cool Down: 3 Rounds Banded Shoulder Distraction (20 seconds per arm) 20 GHD Sit Ups
04 September 2017
Warm-up: Coach’s Choice Strength/Skill: Get Ready for the WOD! WOD: Glen (Partner-Glen!) 30 Clean and Jerks, 135# 1-Mile Run 10 Rope Climbs, 15′ 1-Mile Run 100 Burpees In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012 *Partner-Style! *Split work […]