WOD / Blog

18 October 2017

Warm-up: Coach’s Choice Strength/Skill: Review WOD Movements WOD: 3 Minutes for Each Set (45 Minute Clock) Shoulder Press 1 x 1 x 1 x 1 x 1 Push Press 3 x 3 x 3 x 3 x 3 Push Jerk 5 x 5 x 5 x 5 x 5 *Score is heaviest weight in each […]

19 October 2017

Warm-up: Coach’s Choice Strength/Skill: Back Squat (2 x 2 x 2 x 2 x 2) Start at 70% of your 1 RM WOD: For Time 800 Meter Run 21 Back Squats (95/65) 600 Meter Run 18 Back Squats (95/65) 400 Meter Run 15 Back Squats (95/65) 200 Meter Run 12 Back Squats (95/65) 100 Meter […]

20 October 2017

Warm-up: Coach’s Choice Strength/Skill: Deadlift (4 x 4 x 4 x 4 ) Start at 65% of your 1 RM WOD: 4 RFT 25 Deadlifts (155/105) 25 Wall Balls (20/14) 25 Double Unders 400 Meter Run Cool Down: 3 Rounds 10 Banded Good Mornings 10 Wall Ball Ab Mat (or GHD) Sit Ups

23 October 2017

Warm-up: Coach’s Choice Strength/Skill: Hang Clean (2 x 2 x 2 x 2 x 2) WOD: 21-15-9 Hang Clean (95/65) HSPU RX+: 135/95 and Deficit (2 45s/1 45) Cool Down: 3 Rounds 10 GHD Sit Ups 10 GHD Extensions Row 100 Meters

24 October 2017

Warm-up: Coach’s Choice Strength/Skill: Rope Climbs WOD: 20 Minute AMRAP 15 KB Swings (1.5/1) 15 Burpees 15 Box Jumps (24/20) 1 Rope Climb Cool Down: Tabata Side Plank Holds

25 October 2017

Warm-up: Coach’s Choice Strength/Skill: Floor Press (3 x 10) Use 60% of your 1 RM for all sets. WOD: 5 RFT 5 Floor Press (135/95) 7 K2E 9 G2O (45/25) Cool Down: 3 Rounds Sink Stretch (20 seconds) 10 Supermans (2 second hold)