Coop's Cross Training Blog

WOD 12/24/15

Partner Wod  For Time Cash in: 150' Partner wheelbarrow 50 Kb swings 53/35  Adv 70/53 50 Partner med ball situps 20/14 50 Push ups 50 Strict Pull ups 50 Partner med ball sit ups 20/14 50 Kb Swings 53/35 Adv 70/53 Cash out: 400m buddy carry *100m Farmer's carry in...

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WOD 12/23/15

Strength Deadlift 26%×3 44%×3 54%×3 62%×3 72%×3 79%×3 89%×1 93%×1 97%×1 WOD 1 mile run 200 Double Unders (Scaled:600 Singles) 200m Walking Lunges 23 minute time cap  ...

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WOD 12/22/15

Strength Close grip bench press 5×3@80% of 1RM Assist work Single arm Dumbbell bench press×3×10-12 reps WOD 10-9-8-7-6-5-4-3-2-1 Burpees V snaps

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WOD 12/21/15

Strength Hatch cycle week 2 (day 1) http://www.hatchsquat.com/hatch-squat-calculator/ WOD 3RFT 400M Run 20 Overhead Squats 95/65# (Scaled: Front Squats)...

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WOD 12/19/15

12 Days of Christmas 1 Burpee pull up 2 HSPU 3 Ring Dips 4 T2B 5 Front Squats 135/95 6 Cleans 135/95 7 Push jerks 135/95 8 Kb Snatches 70/53 9 Box jumps 30/24" 10 Deadlift 135/95 11 Wall ball shots 20/14 12 Muscle ups

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WOD 12/18/15

Strength Hatch cycle (Week 1) http://www.hatchsquat.com/hatch-squat-calculator/ Here's a link for quick calculations WOD Death by 50' sprints *Once you can't complete the sprints perform sprints on an airdyne, row or high knee jump ropes until everyone has finished...

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WOD 12/17/15

Strength Push Press 1 1 1 1 1 *Record 1RM For time 15-9-6 Medball clean wall ball shot 20/14#* Burpees of over box 24/20 Hspu (Scaled: 75% of 1-RM push press) 400m run in between each set *perform a med ball clean and then a wall ball shot      ...

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WOD 12/16/15

Strength  Speed Deadlifts 8×1@50% 30 sec rest between sets *Concentrate on good form and speed! WOD Accumulate a 5 minute handstand Adv 7 minutes *if your break perform 5 hollow rocks      

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WOD 12/14/15

Hatch cycle (Week 1) Back Squat 10×60% 8×70% 6×75% 4×80% Front Squat 5×60% 5×70% 5×70% 5×70% WOD  EMOM (10) Wall ball shots×7 Burpee×3

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WOD 12/09/15

Strength  Take 15-20 mins to find your 1-RM strict press WOD AMRAP (12) 3 Hang Power Snatches 75/55 Adv 95/65* 6 Box Jumps 24/20 Adv 30/24 9 Hand Release Push Ups Adv Ring Push ups *Modify to Dumbbell snatches if...

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WOD 12/09/15

Strength  Take 15-20 mins to find your 1-RM Deadlift WOD  Tabata Kettlebell Swings 53/35 Adv 70/53 Tabata Russian twist Tabata Reverse Stationary Lunges Adv: Weighted *90 sec rest in between Tabatas  ...

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WOD 12/08/15

STRENGTH Take 15-20 mins to find your 1-RM bench press WOD 3 sets On a 3-minute running clock perform a 400m Run 1×T2B (Scale: V Snaps) 1×C2B Pull-ups (Scale: Pull-ups or Ring rows) 2×T2B 2×C2B Pull-ups 3×T2B 3×C2B Pull-ups ...and so on -3 minute...

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WOD 12/07/15

Strength  Front Squat 65%×5 70%×4 75%×3 85%×2 90%×1 95%×1 95%+/-×1 Build to a heavy or new one rep max Front squat WOD  AMRAP(7) 7 Deadlifts 115/75 7 Thrusters 115/75 7 Burpees over...

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WOD 12/05/15

"Leah" Cash in: 1 min amrap Max Kb swings 60/45 4RFT 12Thrusters 95/65 5 (Mystery movement) 400m Run Cash out: Birthday Burpees!!

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