WOD / Blog

14 September 2017

Warm-up: Coach’s Choice Strength/Skill: Goat Work WOD: 3 RFT 30 Pull Ups 400 Meter Run Cool Down: 2 Rounds Couch Stretch (20 Seconds per side) 5 HSPUs 5 Ring Dips

15 September 2017

Warm-up: Coach’s Choice Strength/Skill: Split Jerk (3 x 5 ) *Use 75% of your 1 RM for all sets WOD: 15 Minute AMRAP 5 Split Jerk (135/95) 10 Burpee  Med Ball Cleans (20/14) Cool Down: Tabata L-Hangs

18 September 2017

Warm-up: Coach’s Choice Strength/Skill: Back Squat (6 x 2 ) *Use 90% of your 1 RM for all sets. WOD: 12 Minute Tabata Clock Back Squat (95/65) Pull Ups HRPUs *20 Seconds on, 10 seconds to transition; switch movements every 20 seconds Cool Down: Tabata Ab Mat Sit Ups

19 September 2017

Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (6 x 4) *Use 80% of your 1 RM for all sets WOD: 9 Minute AMRAP 3 Shoulder Press (65/45) 6 Weighted Box Step Ups (65/45) (24/20) *RX+: 95/65 Cool Down: Tabata Burpees Over the Box

20 September 2017

Warm-up: Coach’s Choice Strength/Skill: Box Jumps WOD: 5 Rounds for Reps 1 Minute Box Jumps (24/20) 1 Minute Wall Balls (20/14) 1 Minute Row (Calories) Cool Down: 3 Rounds 20 Second Achilles Stretches (wall) (each side) 25 Double Unders

21 September 2017

Warm-up: Coach’s Choice Strength/Skill: Sumo Deadlift (3 x 3 x 2 x 2 x 1 x 1 x 1 ) Start at 75% of your 1 RM WOD: 9-6-3-6-9 Sumo Deadlift (275/185) Ring Push Ups Cool Down: 3 Rounds 5 Barbell Rollouts Anterior Compartment Smash (20 seconds per side)