WOD / Blog

04 January 2018

Warm-up: Coach’s Choice Strength/Skill: Power Clean (3 x 3 x 3 x 3 x 3) *Start around 80% of your 1 RM. WOD: Metcon (Time) 5 RFT 10 Power Cleans (115/75) 5 HSPUs 25 Air Squats *RX+: 135/95, Strict HSPUs, Pistols Cool Down: 3 Rounds 20 Second Banded Shoulder Distraction 20 Candlestick Raises

05 January  2018

Warm-up: Coach’s Choice Strength/Skill: Front Squat (2 x 2 x 2 x 2 x 2 x 2 x 2) *Get AHAP for a double. WOD: 8 Minute AMRAP 8 Front Squats (95/65) 8 Strict Push Ups Cool Down: 3 Rounds 20 Second Sink Stretch 10 V-Ups

08 January  2018

Warm-up: Coach’s Choice Strength/Skill: Back Squat (2 x 2 x 2 x 2 x 2 x 2 x 2) *Get AHAP for a double. WOD: 5 Minute AMRAP 1 Burpee 2 Box Jumps (24/20) 3 Kettlebell Swings (1.5/1) Cool Down: 3 Rounds 20 Second Achilles Wall Stretch (each side) 200 Meter Row

09 January 2018

Warm-up: Coach’s Choice Strength/Skill: Snatch (15 Minutes to Work Positions) *High Hang, Hang, Full WOD: Triple Couplet for Time 3 Rounds 3 High Hang Snatch (65/45) 6 Pull Ups 3 Rounds 3 Hang Snatch (65/45) 6 Knees to Elbow 3 Rounds 3 Snatch 6 Toes to Bar Cool Down: 3 Rounds 10 Banded Pull Aparts (Shoulders) […]

10 January 2018

Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (2 x 2 x 2 x 2 x 2 x 2 x 2) *Get AHAP for a double. WOD: 10 Minute Clock Every 30 seconds: 5 Strict Push Ups *Score=Total Reps Cool Down: Athlete’s Choice Shoulder Stretching (5 minutes) Recovery Row (5 Minutes)

11 January 2018

Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 5 x 5 x 5 x 5) *Start at 60% of your 1 RM WOD: 21-15-9-15-21 Deadlifts (155/105) Wall Balls (20/14) Cool Down: 3 Rounds 10 GHD Wall Balls Sit Ups 10 GHD Extensions