Category: Uncategorized

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13 July 2018

Warm-up: Coach’s Choice
Strength/Skill: Shoulder Press
(5 x 2)
Use 90% of your 1 RM and lift on a 2 minute clock.
WOD:
1-2-3-4-5-4-3-2-1
Shoulder Press (95/65)
2-4-6-8-10-8-6-4-2
Pull Ups

Stimulus/Focus: This WOD is meant to light and fast. Focus on unbroken work and quick transitions.
Cool Down: 3 Rounds
200 Meter Row
10 GHD Sit Ups
10 GHD Extensions
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12 July 2018

Warm-up: Coach’s Choice
Strength/Skill: Deadlift
(15 Minutes to Work the Skill)
Practice pulls from the blocks (or in this case the plates).
WOD: 10 RFT (20 Minute Time Cap)
10 Deadlifts (155/105)
10 Slam Balls (30/20)

Stimulus/Focus: Ten rounds of anything is a grind. Aim for unbroken work and short breaks between movements.
Cool Down: ROMWOD
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11 July 2018

Warm-up: Coach’s Choice
Strength/Skill: Rope Climbs
WOD: For Time (35 Minute Time Cap)
400 Meter Run
2 Rope Climbs
50 Burpees
400 Meter Run
2 Rope Climbs
100 Double Unders
400 Meter Run
2 Rope Climbs
50 Burpees
400 Meter Run
2 Rope Climbs

Stimulus/Focus: This WOD is meant to be a physical and mental grind. Find something “little” to focus on and let that be your goal for the WOD.  Maybe it is 2 pulls on each rope climb or fast runs. Find your focus.
Cool Down:
5 Minutes on Rower or Bike (Recovery Pace)
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10 July 2018

Warm-up: Coach’s Choice
Strength/Skill: Hang Power Snatch
(1 x 1 x 1 x 1 x 1 x 1 x 1)
Work towards a heavy single.
WOD: 21-15-9
Hang Power Snatch (95/65)
Wall Balls (20/14)

Stimulus/Focus:  This WOD is meant to be light and fast. Aim for less than 10 minutes.
Cool Down:
50 Ab Mat Wall Ball Sit Ups
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09 July 2018

Warm-up: Coach’s Choice
Strength/Skill: Front Squat
(5 x 5 x 5 x 5 x 5 x 5)
Get AHAP!
WOD: 6 Minute AMRAP
6 Front Squats (115/75)
3 Ring Dips

Stimulus/Focus:  This WOD is meant to be moderate in load with a more challenging gymnastics focus. Aim for unbroken ring dips if possible or find a scale that will push you to develop them.
Cool Down:
Tabata Handstand Holds
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06 July 2018

Warm-up: Coach’s Choice
Strength/Skill: Floor Press
(5 x 4 x 3 x 2 x 1)
Work towards a heavy single.
WOD: For Time
100 Meter Run
21 Floor Press (135/95)
200 Meter Run
15 Floor Press (135/95)
300 Meter Run
9 Floor Press (135/95)
400 Meter Run*RX+: 185/135

Stimulus/Focus:  This WOD is meant to be heavy. Think about a weight that will challenge you.
Cool Down: 3 Rounds
5 Strict Pull Ups
20 Second Sink Stretch
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05 July 2018

Warm-up: Coach’s Choice
Strength/Skill: Handstand Work
WOD: 12 Minute GAFAP
1 HSPU
2 Burpees
3 Double Unders
2/4/6, 3/6/9, etc.

Stimulus/Focus: This WOD is meant to be cardiovascularly taxing. Focus on fast transitions.
Cool Down:
ROMWOD
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04 July 2018

Warm-up: Coach’s Choice

Strength/Skill: Get Ready to Work!

WOD: 
1775 (AMRAP – Rounds and Reps)
60-Minute AMRAP of:
17 Power Cleans, 135/95
75 Squats

Unload the barbell and carry it 200 meters away.
Return to the plates and then carry one forward to the barbell.
Retrieve the second plate, carry it forward and reload the barbell for the next round.
*Female RX: 95#

Cool Down:
Partner Choice

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29 December 2016

Warm-up:
Coach’s Choice

Strength/Skill:
Overhead Squat  (3 x 3 x 2 x 2 x 1)
*Get as heavy as you can!

WOD:
For Time
25 Pull Ups

50 Box Jumps (24/20)
100 Overhead Squats (65/45)
50 Box Jumps (24/20)
25 Pull Ups

Mobility:
Shoulders

Buy Out:
400 Meter Run

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30 December 2016

Warm-up:
Coach’s Choice

Strength/Skill:
Get Ready for the WOD! Set up teams and stations!

WOD:
Team WOD for Time:
2016 Meter Row Buy In (One person rows at a time)
Then, teams work on the following four couplets, only 2 people working at a time and each couplet has to be finished before moving on to the next.
252 Wall Balls (20/14)
252 Pull Ups
252 Slam Balls (30/20)
252 Ab Mat Sit Ups
252 Kettlebell Swings (1.5/1)
252 Air Squats
252 Ground to Overheads (45/25)
252 HRPUs
*2016 Total Team Reps*

Mobility:
Athlete’s Choice

Buy Out:
Team Choice
*Come join us after the 1800 WOD for a round of “Bring Sally Up” if you’d like–with drinks, not squats!