Month: May 2021

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (2 x 2 x 2 x 2 x 2 )

Start at 75% and get AHAP. Lift on a 2-minute clock.

WODMetcon: 15 Rounds (20 Minute Cap)
10 Double Unders
10 Ab Mat Sit Ups
1 Deadlift (275/185)
*Increase the deadlift by 1 rep after each round

Teen/Masters RX: 185/135

Stimulus/Focus: Light and fast work with a heavy barbell to split it up. Try to do all work unbroken with the excption of the deadlifts. You may want to do those in singles.

Cool Down: 4 Rounds
100 Meter Run
10 Superman Holds (2-seconds)

Warm-up: Coach’s Choice

Strength/Skill: Overhead Squat (6 x 4)

Use 80% for all lifts. Lift on a 3-minute clock.

WODMetcon: For Time (20 Minute Cap)
21 Kettlebell Swings (1.5/1)
15 Burpees
9 Overhead Squats (95/65)
15 Burpees
21 Kettlebell Swings (1.5/1)
800 Meter Run
21 Kettlebell Swings (1.5/1)
15 Burpees
9 Overhead Squats (95/65)
15 Burpees
21 Kettlebell Swings (1.5/1)

Teen/Masters RX: 1/25#; 65/45
RX+: 2/1.5; 135/95
Teen/Masters RX+:  1.5/1; 95/65

Stimulus/Focus: This should be a gasser! The low rep scheme allows you to push hard and keep moving. All work should be done unbroken.

Cool Down: 3 Rounds
Farmer’s Carry (Rig to Rower-Switch-and Back)(KB from WOD)
5 Chest to Bar Pull Ups

Warm-up: Coach’s Choice

Strength/Skill: Back Squat (5 x 5 x 5 x 5 x 5 )

Start at 75% and get AHAP. Lift on a 3-minute clock.

WOD: For Time (25 Minute Cap)
-21-15-9-
Back Squat (95/65)
*Run 800 Meters at each (-)

RX+: 135/95
Teen/Masters RX: 65/45
Teen/Masters RX+: 95/65

Stimulus/Focus: This is a leg workout! Run fast (that is relative right?) and do all squats unbroken.

Cool Down: 4 Rounds of Couch Stretch
*Spend 20 seconds on each side and repeat for a total of four times