WOD / Blog
29 November 2017
Warm-up: Coach’s Choice Strength/Skill: Ring Work WOD: 5-4-3-2-1 Strict Muscle Up 50-40-30-20-10 Double Unders Cool Down: 50 Ab Mat Sit Ups 2 Minutes of Shoulder Mobility
30 November 2017
Warm-up: Coach’s Choice Strength/Skill: Floor Press (10 x 2) *Use 90% of your 1 RM for all sets. WOD: 4 RFT 25 Slam Balls (30/20) 10 Ring Rows 5 Floor Press (135/95) *RX+: 165/115 Cool Down: 3 Rounds 5 Ring Dips 5 Strict Push Ups 30 Seconds of Shoulder Stretches
01 December 2017
Warm-up: Coach’s Choice Strength/Skill: Thruster(5 x 2 ) *Use 85% of your 1 RM. WOD: For Time 1000 Meter Row 50 Thrusters (65/45) 30 Pull Ups 750 Meter Row 25 Thrusters (65/45) 15 Pull Ups 500 Meter Row 15 Thrusters (65/45) 9 Pull Ups Cool Down: 3 Rounds 10 Wall Wipes (per side) 20 Second […]
04 December 2017
Warm-up: Coach’s Choice Strength/Skill: Push Jerk (5 x 3 ) *Use 80% of your 1 RM for all sets. WOD: (AMRAP – Rounds and Reps) 10 Minute AMRAP 5 Push Jerks (115/75) 10 Air Squats *RX+: 135/95 and pistols Cool Down: Tabata Ab Mat Sit Ups