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09/30/16 WOD: Force Friday

A. Group Warm Decided based on WOD and athlete needs. B. Power Output 12 Minute EMOM 1 Snatch High Pull + 2 Power Snatch @ 85% 1RM PS C. Metcon For Time: 9-7-5-3-1 Front Squat (155/105) Wall Ball (20/14) Run 200m After Each Couplet SCORE: Total...

09/29/16 WOD: Thursday Recovery

A. Group Warm Decided based on WOD and athlete needs. B. Mobility/Tissue Work Decided by coaches based on athlete needs. C. Active Recovery 2 Rounds At Easy Pace 800m Run (70% Effort) 80 Sit Ups(Easy Pace) 8 :05 Second Chin Up Iso Holds (Focus On Static Hold / Assist...

09/28/16 WOD: Wednesday Workday

A. Group Warm Decided based on WOD and athlete needs. B. Power Output 4 Rounds 4 x 3:00 AMRAP Of: 3 HSPU 9 Burpee Box Jumps (24/20) 27 Overhead Plate Lunge (Alternating, AHAP Unbroken) 2:00 Rest NOTE: Athletes goal is to keep consistent reps from round to round....

09/26/16 WOD: The Monday Medley

A. Group Warm Decided based on WOD and athlete needs. B. Power Output Snatch Grip RDLs 5 x 5 @ 90% Based On 1RM Power Snatch C. Metcon 10 Minute AMRAP 1 Power Clean (155/105) 1 Front squat (155/105) 1 Pull Ups 2 Power Clean (155/105) 2 Front squat (155/105) 2 Pull Ups...