WOD / Blog

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

18 December  2017

Warm-up: Coach’s Choice Strength/Skill: Snatch (1 x 1 x 1 x 1 x 1 x 1 x 1) *Start at 70% of your 1 RM. WOD: 8 RFT 2 Snatch (70%) 4 Box Jumps (30/24) Cool Down: 3 Rounds Achilles Stretches (20 seconds per side) 10 Wall Angels

19 December  2017

Warm-up: Coach’s Choice Strength/Skill: Sumo Deadlift (3 x 3 x 3 x 3 x 3 x 3) *Start at 65% of your 1 RM. WOD: 15 Minute EMOTM 3 SDL (135/95) 3 Slam Ball Wall Balls (30/20) Cool Down: 400 Meter Run with Slam Ball

20 December  2017

Warm-up: Coach’s Choice Strength/Skill: Handstand Work WOD: 5 RFT 400 Meter Row 15 KB Swings (1.5/1) 15 Toes to Bar Cool Down​: ​3 Rounds 5 HSPUs 10 Goblet Squats (1.5/1)