Month: February 2024

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06 February 2024

Warm up: Coach’s Choice

Strength/Skill: Rope Climb Skill Work

WOD: For Time (20 Minute Cap)

5 Rope Climbs

10 Alternating Dumbbell Snatch (50/35)(35/20)

15 Alternating Front Rack Lunges (50/35)(35/20)

20 Double Unders

25 Ab Mat Sit Ups

30 Burpees

25 Ab Mat Sit Ups

20 Double Unders

15 Alternating Front Rack Lunges (50/35)(35/20)

10 Alternating Dumbbell Snatch (50/35)(35/20)

5 Rope Climbs

Stimulus/Focus: This a fun little out and back. You’ll use one dumbbell for all weighted movements. Try to do you work unbroken. Focus on efficiency on your climbs.

Cool Down: 3 Rounds

100 Meter Farmer’s Carry (DB from WOD)

*Switch hands at the turn around point

100 Meter Sprint

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05 February 2024

Warm up: Coach’s Choice

Strength/Skill: Floor Press

5 x 4 x 3 x 2 x 1 x 2 x 3 x 4 x 5

Stimulus/Focus: Start at 70% and get AHAP. You will lift on a 2-minute clock. Try to maintain the same weight in the second half as you did in the first half. You will enter your single, as well as your total weight lifted. Sets can only be attempted once so choose your weights carefully.

WOD: 5 RFT (10 Minute Cap)

10 Floor Press (135/95)(95/65)

10 Pull Ups

RX+: (185/135)(135/95) and chest to bar

Stimulus/Focus: This should be a heavy barbell for floor press. The push and pull will challenge your muscles. Aim to complete all work unbroken each round.

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Extensions