Month: May 2019

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (3 x 3 x 3 x 3 x 3 x 3 )
Start at 70% and get AHAP on a 3-minute clock.

WOD: For Time
400 Meter Run
50 Deadlifts (135/95)
400 Meter Run
30 Deadlifts (185/135)
400 Meter Run
10 Deadlifts (225/155)
400 Meter Run

Stimulus/Focus: This WOD will be rough on the legs. Plan quick breaks throughout the sets of deadlifts and push hard on the run. Aim for less than 15 minutes.

Cool Down: Pull Up Program
-8, 8, 7, 6, 5
*6, 6, 5, 4, 3

Warm-up: Coach’s Choice

Strength/Skill: Overhead Squat (5 x 2 )
Use 70% for all sets. Lift on a 2-minute clock.

WOD: 5 Rounds (2-Minutes Each)
10 OHS (135/95)
ME Double Unders

Stimulus/Focus: This WOD will push you physically and mentally. Make yourself work as hard as possible each round. Get every rep you can. Rest comes after the 5th round!

Cool Down: ROMWOD