Category Archives: WOD

Thursday, September 29

  Thursday, September 29 Warm Up: Coach’s Choice Skill: Handstand Walk Rope Climb WOD: 4 RFT 5 HS Push Up 10 Wall Balls (20/14) 15 Slam Balls (20/15) 20 Kettlebell Swings (1.5/1)

Wednesday, September 28

  Wednesday, September 28 Warm Up: Coach’s Choice Strength: Superset x 4 4 Deadlifts (55%/65%/70%/75%) 4 Strict Chin Ups WOD: 16 EMOM Even: 3 Deadlifts (255/185) THEN Max Sit Ups Odd: Rest (Score is max round sit up plus minimum round sit ups) Extra: Hamstring stretches  

Tuesday, September 27

  Tuesday, September 27 Warm Up: Coach’s Choice Strength: Strict Press 5-5-3-3-1-1 Working up from 55% WOD: 14 AMRAP 400 m Run 10 Hang Cleans (115/75) (RX+ 135/95) 10 Shoulder to Overhead Extra: 3 RNFT 20 Russian Twists 20 Bicycle Crunches

Monday, September 26

Monday, September 26 Warm Up: Coach’s Choice Strength: Back Squat 6 x 2 @ 80-85% WOD: SUPERSET 10-9-8-7-6-5-4-3-2-1 Front Squat (95/65) 1-2-3-4-5-6-7-8-9-10 Bar-Over Burpee  

Friday, September 23

  Friday, September 23 Warm Up: Coach’s Choice Strength: EMOM 10 3 Clean and Jerks Start at 55-60% and add weight till failure.  If you reach failure, back off the weight and finish EMOM. Skills: Double Under Practice WOD: ‘Annie’ 50-40-30-20-10 Double Unders Sit Ups Extra: 3 RNFT 10 Weighted Bridges 10 Push Ups (Scale up […]

Thursday, September 22

  Thursday, September 22 Warm Up: Coach’s Choice Strength: Deadlift 4 x 3  Work up in weight to heavy touch-and-go set of 3 WOD: 12 AMRAP 5 Deadlift (225/155) 10 Ring Dip 250m Row EXTRA: SUPERSET x 3 10 Good Mornings 10 Hip Extensions

Wednesday, September 21

  Wednesday, September 21 Warm Up: Coach’s Choice Strength: Back Squat 15 minutes to find heavy single WOD: 5 RFT 10 Wall Balls (20/14) 10 Box Jumps (24/20) 10 Slam Balls (20/15) 10 Battle Ropes (each arm) Extra: MAX UNBROKEN DU Try at least 3 sets if less than 50

Tuesday, September 20

  Tuesday, September 20 Warm Up: Coach’s Choice Strength: Superset x 4 5 Bench Press @ 65-75% 10 Bent Rows @ 95/65lbs WOD: 10-9-8-7-6-5-4-3-2-1 Push Ups Pull Ups Push Press 95/65 Extra: Banded Shoulder Stretches 500 m light row

Monday, September 19

  Monday, September 19 Warm Up: Coach’s Choice Strength: Snatch 4 x 2 @ 75-80% 3 x 1 @ 85-90% WOD: 8 AMRAP 5 Power Snatch (95/65) (RX+ 115/85) 10 Overhead Squats 15 Lateral Bar Over Hops Extra: 3 RNFT 10 Hanging Knee Raises 10 V-Ups Max Plank

Tuesday, September 6

  Tuesday, September 6 Warm Up: Coach’s Choice Strength: Back Squats 5 x 3 @ 75% WOD: 5 AMRAP 10 Wall Balls (20/14) 10 Sit Ups 10 Push Ups 2 min REST 5 AMRAP 1o Wall Balls 10 Sit Ups 10 Push Ups