WOD / Blog

08 December 2017

Warm-up: Coach’s Choice Strength/Skill: Front Squat (7 x  7 x  7 x  7 x  7 x 7 x 7 x 7) *Start at 65% of your 1 RM and get AHAP. WOD: 21-15-9 Front Squat (135/95) Deficit Push Ups (45/25) Cool Down: Farmer’s Carry (45/25) *4 Down and Backs

11 December 2017

Warm-up: Coach’s Choice Strength/Skill: Split Jerk (3 x 3 x 3 x 3 x 3 ) *Start at 70% of your 1 RM and get AHAP. WOD: Time 400 Meter Run 5 Split Jerks (95/65) 400 Meter Run 4 Split Jerks (115/75) 400 Meter Run 3 Split Jerks (135/95) 400 Meter Run 2 Split Jerks […]

12 December 2017

Warm-up: Coach’s Choice Strength/Skill: Overhead Lunge *Fifteen Minutes to Find Max Weight Used to Complete Distance Marked WOD: 12 Minute AMRAP 10 Overhead Step Lunges (95/65) 5 Knees to Elbow Cool Down: Tabata Couch Stretch

13 December 2017

Warm-up: Coach’s Choice Strength/Skill: Power Clean (5 x 5) *Use 70% of your 1 RM for all sets. WOD: Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95# Cool Down: 500 Meter Row

14 December 2017

Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 3 ) *Use 80% of your 1 RM for all sets. WOD: For Time 100 Deadlifts (155/105) 100 HRPUs 100 Ab Mat Sit Ups Cool Down: 3 Rounds 10 Banded Good Mornings 20 Second Sink Stretch

15 December  2017

Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (2 x 2 x 2 x 2 x 2) *Start at 70% of your 1 RM. WOD: 14 Minute AMRAP 2 OHS (115/75) 4 HSPU 6 T2B Cool Down: Tabata Plank Holds