Warm-up: Coach’s Choice
Strength/Skill: Push Jerk (4 x 4 x 4 x 4 x 4 x 4)
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 100 Push Jerks for Time (95/65)
*10 Wall Balls (20/14) with each break
Stimulus/Focus: Strategize well! Don’t work to failure.
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Overhead Weighted Walking Lunge (20 Minutes to Find Max Load Overhead for 25 Feet)
WOD: 8 Minute Partner AMLAP-as many lengths as possible 🙂
*Single Arm Kettlebell Overhead Walking Lunge (25 feet = 1 length)(1.5/1)
Stimulus/Focus: Keep your midline tight and shoulder stable. One partner lunges, the other rests. Can only switch at the end of a length.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Goat Work
WOD: For Reps
2 Minutes ME Burpees
2 Minutes ME Reverse Burpees
2 Minutes ME Double Unders
2 Minutes ME Row Calories
2 Minutes ME Air Squat
2 Minutes ME Box Jumps (30/24)
Stimulus/Focus: It is just 12 minutes . . . said no one! Work as hard as you can at each movement.
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Thruster (5 x 2 )
Use 75% for all sets. Lift on a 2-minute clock.
WOD: Daniel (Time)
For Time:
50 Pull-ups
400 meter run
21 Thruster, 95#
800 meter run
21 Thruster, 95#
400 meter run
50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
Female RX: 65
Stimulus/Focus: Benchmark time! If a WOD has a name, you know it is going to hurt!
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (2 x 2 x 2 x 2 x 2 x 2 x 2 x 2 x 2 x 2)
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 7 Minute AMRAP
7 SDLHP (75/55)
7 HRPUs
Stimulus/Focus: Just go! Motor through these 7 minutes.
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Clean and Jerk (20 Minutes to Find Your 1 RM)
Any style of clean and jerk is acceptable.
WOD: 20 Minute EMOTM
Even: Clean and Jerk (70%)
Odd: 30 Double Unders
Stimulus/Focus: Time to work skill without the need to speed through the movement. Move well.
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Get Ready to Work!
WOD: For Time
1000 Meter Row
50 Strict Pull Ups
1000 Meter Row
100 Strict Push Ups
1000 Meter Row
150 Air Squats
Stimulus/Focus: Find your happy pace! Break work up into small sets and rest as needed. Keep a good pace on the rower each time.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Handstand Work
WOD: Out and Back
25 HSPUs
50 Wall Balls (20/14)
75 Burpees
50 Wall Balls (20/14)
25 HSPUs
Stimulus/Focus: Bye, bye shoulders! Be careful on the way out or you may not be able to get back!
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Snatch (3 Singles Every 3 minutes for 4 Rounds)
*Time to work the quick reset. Increase weight each round.
WOD: Squat Randy
75 Squat Snatches (75/55)
Stimulus/Focus: Short work, short breaks. Aim for less than 12 minutes.
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Floor Press (2 x 2 x 2 x 2 x 2 x 2 )
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 3 RFT
25 Floor Press (135/85)
25 Deadlifts (185/135)
600 Meter Run
Stimulus/Focus: This WOD is moderate to heavy in load and volume. Focus on efficiently changing weights each time. Aim for less than 18 minutes.
Cool Down: Gymnastics Reps
