WOD / Blog

05 October 2017

Warm-up: Coach’s Choice Strength/Skill: Skill Work WOD: Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Cool Down: Athlete’s Choice

06 October 2017

Warm-up: Coach’s Choice Strength/Skill: Clean and Jerk (20 Minutes to Find your 1 RM) WOD: 15 Minute AMRAP ME Reps Clean and Jerk (70% of your 1 RM) Cool Down: Alternating Tabata Flutter Kicks Tuck Hold

09 October 2017

Warm-up: Coach’s Choice Strength/Skill: Thruster (6 x 3) *Use 80% of your 1 RM for all sets. WOD: 10 RFT (15 Minute Cap) 9 Thrusters (65/45) 35 Double Unders RX+: 95/65 Cool Down: 3 Rounds Banded Achilles Stretch (20 seconds per side) Bar Shoulder Stretch (20 seconds per side)

10 October 2017

Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 5) *Use 70% of your 1 RM for all sets. WOD: 8 Minute AMRAP 5 Deadlifts 275/185 Burpee Broad Jump (specific distance) Sprint Back Cool Down: Alternating Tabata Straight Leg Hamstring Stretches Behind the Back Shoulder Stretches

11 October 2017

Warm-up: Coach’s Choice Strength/Skill: Handstand Work WOD: 20 Minute AMRAP 20 Wall Balls (20/14) 10 Calorie Row 5 Chest to Bar *RX+: 12’/10′ target and bar muscle ups Cool Down: Spend 5 Minutes Inverted!

12 October 2017

Warm-up: Coach’s Choice Strength/Skill: Dynamic Overhead Squats (Time to Work the Skill) WOD: Partner WOD 5 Rope Climbs 75 Snatch (75/55) 50 Ring Dips 5 Rope Climbs 75 Overhead Squats (75/55) 50 Ab Mat Sit Ups 5 Rope Climbs Cool Down: Partner Cool Down