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WOD

Jan 13th, 2016

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Thursday, January 14

    Thursday, January 14 Warm Up:           Coach’s Choice Strength:             EMOM 12 ODD:     5 Strict Press @ 60-65% EVEN:    3-5 Strict Pull Ups WOD:                    Nasty Girls 4 AMRAP CINDY 3:00 Rest 3 AMRAP ANNIE (Backwards) 2:00 Rest 2 AMRAP FRAN 1:00 Rest 1 AMRAP KAREN Cool Down:        Stretch/Row     01/14 Thurs: A. Bench Press […]

Jan 12th, 2016

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Wednesday, January 13

    Wednesday, January 13 Warm Up:           Coach’s Choice Strength:             Work up at 5 RM Back Squats (15 minute cap) WOD:                    4 RFT 5 Pull ups 10 Box Jumps 15 Wall Balls 20 Kettlebell Swings 25 Walking Lunges 30 Sit Ups Extra:                    Tabata flutter kicks     01/13 Wed: A. 20 Back Squats @ […]

Jan 11th, 2016

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Tuesday, January 12

Warm Up: Coach’s Choice Strength: Clean and Jerk 1 RM (10 minute cap) WOD: 12 AMRAP 1 Hang Power Clean 1 Front Squat 1 Shoulder to Overhead 1 Burpee 2 Hang Power Clean 2 Front Squat 2 Shoulder to Overhead 2 Burpees 3… 4… 5… Cool Down: Banded Shoulder Stretches   01/12 Tues: A. Bench […]

Jan 10th, 2016

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Monday, January 11

Warm up: Coach’s Choice Strength: 10 Deadlifts @ 30% 10 Deadlifts @ 30% 5 Deadlifts @ 40% 5 Deadlifts @ 50% 5 Deadlifts @ 60%   WOD: 16 EMOM 20 Double Unders (30 second cap) 5 Slam Balls Cool Down: 3 RNFT 8 Good Mornings 8 Air Squats   01/11 Mon: A. 20 Back Squats @ -30 […]

Jan 7th, 2016

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Friday, January 8

Friday, January 8 Warm Up:           Coach’s Choice Strength:             Back Squat Wave Sets 5/3/1     50/55/60 5/3/1     55/60/65 5/3/1     60/65/70 WOD:                    ‘Leg Day’ 3 RFT 100 FT Walking Lunge 50 Air Squats 25 Hip Extensions *GOAL*  Try to do each movement without stopping. Cool Down:        250 Light Row, STRETCH!   01/08 Fri: A. Back Squats 20 […]

Jan 6th, 2016

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Thursday, January 7

Thursday, January 7 Warm Up:           Without feet touching the ground, touch every bar in the rig. (3 Burpee penalty per bar missed & per time feet touch ground) Skill Work:          Weighted Pull Up 1 RM (Scale MAX seconds negative pull up) Handstand Skill Work (HS Walk, HS Push Ups, HS Holds, HS Shoulder Touch) WOD:                    […]

Jan 5th, 2016

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Wednesday, January 6

Wednesday, January 6 Warm Up:           Coach’s Choice Strength:             Warm Up Full Snatch EMOM 6 2 FULL Snatch @ 70-75% WOD:                    3 RFT 10 Power Snatch (95/65) 8 Overhead Squats (95/65) 6 Bar-Over Burpees THEN: 3 RFT 10 Deadlifts (95/65) 8 Hang Power Cleans (95/65) 6 Front Squats (95/65) THEN: 500m ROW CASH OUT Cool Down:        […]

Jan 4th, 2016

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Tuesday, January 5

Tuesday, January 5 Warm Up:           Coach’s Choice Strength:             10m warm up Back Squat EMOM 7 7-6-5-4-3-2-1 Back Squats at 55%-65% WOD:                    3 ROUNDS :30 MAX EFFORT Knees to Elbows 1:00 Rest :30 MAX EFFORT Push Ups 1:00 Rest :30 MAX EFFORT Wall Balls 1:00 Rest :30 MAX EFFORT Box Jumps 1:00 Rest Extra:                    3 x […]

Jan 3rd, 2016

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Monday, January 4

Monday, January 4 Warm Up:           150m Row Game (x3) Using full pulls, try to row EXACTLY 150m Strength:             Superset 5 x 5 Bench @ 60%-70% 5 x 10 Bent Row (95/65) WOD:                    6 AMRAP 6 Burpee Power Cleans (95/65) 6 Shoulder to Overhead 2:00 Rest 4 AMRAP (where you left off) 1:00 Rest 2 AMRAP […]