WOD 10.20.17

Warm Up
Rowling:
Set up all your members on rowers and have them
try to row a perfect strike! To get a perfect strike athletes
must use full pulls on the rower with no breaks in between pulls
and land exactly on 100m. Add a 2 air squat penalty for
every meter off due in between rounds.
Do this around 5 times, depending on amount of members
and rowers available.
Front squats
12 min E2MOM (6 rounds):
x 5 reps @ 75% of 1RM
WOD
For Time:
80 Cal Bike
60 Pull-Ups
40 Box Jumps
60 AbMat Sit-Ups
80 Cal Row
October 20, 2017 by Trojan Athletics

WOD 10.19.17

Warm Up
Run 200m
2 Rounds:
10 Ring Rows
15 Push Ups
20 abmat sit-ups

Strength:
Work up to 90% of your Snatch,
followed by 3 singles at same weight


WOD
Susan
5 RFT:
Run 200m
10 air squats
10 push ups
October 19, 2017 by Trojan Athletics

WOD 10.18.17

Warm Up
1000 row
Then, 2 rounds partner
assisted thoracic release
60 sec frog stretch
60 sec ankle mob
Strength:
Deadlift
5x5 @ 80-85% of max
WOD 1
3RFT:
5 Ring Muscle-Ups
10 Push Jerks (155/105)
30 DU
RX+: 185/125
WOD 2
Tabata
Flutter Kicks
October 18, 2017 by Trojan Athletics

WOD 10.17.17

Warm up
2 Rounds NFT of:
16 kb swings
8 pull ups
16 push ups
Skill Development
3 RFT:
8 pistols (alternating)
30 Sec Hollow body hold
2 wall walks (with 10sec HS Hold)
WOD
5 RFT time cap 22min
21 overhead squats 95/65
15 Burpees
9 sumo deadlift high pull 95/65
RX+ wt# 115/80
October 17, 2017 by Trojan Athletics

WOD 10.16.17

Warm up
3 Rounds:
6 Jumping Pullups
12 Jumping Jacks
18 Mountain Climbers
Strength:
Push jerk
Work up to 70%, followed by a
10min EMOM: x 2 reps
WOD
14 min AMRAP:
21 squat cleans 115/80
15 DB box step overs 50/35lbs
9 wall balls 25/20lbs
RX + wallball 30/24
cleans 155/110
October 16, 2017 by Trojan Athletics

WOD 10.13.17

Warm Up:
Wall Ball Volley Ball
*Penalty is coaches choice.
Strength:
Back Squat
Warm-up, work up, then 20 reps @ 60%
WOD
For Time (30 minute cap)
27-21-15-9
Row (cal) or Bike
Burpee onto plate
Then
8 Rounds
200m Run
40 DU
RX+: DU must be unbroken
October 13, 2017 by Trojan Athletics

WOD 10.12.17

Warm up:
 Musical Bear Crawl's  with medballs
Go until the music stops
Skill Development
Rings (Ring Dips, Kipping Dips)
(20+ Ring Dips, perform strength)

Strength Accessory:
Strict Ring MU + MU + Dips
5 x (1 + AMRAP + 5)
(go until just before failure on AMRAPs)


WOD 1
"Power Elizabeth"   No Cap
21-15-9
Power Cleans (135/95)
Dips

No RX+: Finish in fastest time possible
Rest   5 min

WOD 2
Tabata Abs
Coach's Choice
October 12, 2017 by Trojan Athletics

WOD 10.11.17

Warm Up
Pizza Game

Strength:
Squat snatch + 2 OHS:
Work up to a comfortable
heavy complex, then complete
3 singles at same weight


WOD
5 Rounds For Time:  Time cap 18 min
80 yd Single Arm DB
Farmer's Carry (40 yd each arm)
16 DB Snatch
16 Alternating Pistols
20 yd Handstand Walk

Rx+: Weighted Pistols
(hugging DB)

October 11, 2017 by Trojan Athletics

WOD 10.10.17

Warm Up 
" Follow the Leader " 
Jog around the Block
Strength:
Bench Press
Work to 3RM, then
2 x 3 @ 90% of 3RM

WOD
AMRAP Ladder in 10   
4, 6, 8, 10, 12...
Push Press (115/75)
Box Jumps (24/20)
KBS (70/53)

 

October 10, 2017 by Trojan Athletics

WOD 10.09.17

Warm-up
Lanes of 2-3
sprint from 10ft before rig to end tap cone
sprint back
repeat now with
board jumps
repeat with bear crawls
Thrusters
10 min EMOM
3 reps at 70% of 1 RM
4 RFT - 22 min cap
27 Wallsballs 20/14
21 DB cleans 50/35
15 burpees pullups
RX + wallball 25/20
DB 70/50
burpee C2B
October 09, 2017 by Trojan Athletics