Category: Uncategorized

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19 September 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Review the WOD movements-ROM, standards, efficiency!
 
WOD: Morrison (Time)
50-40-30-20-10
Wall-Ball Shots, 20#
Box Jumps, 24″
Kettlebell Swings, 53#
 
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
 
Female RX: 14#, 20″, 35#
 
Stimulus/Focus: This WOD is a grind. Take short breaks when needed. Just keep moving. It is a Hero WOD so go for a PR!
 
Cool Down: 5 Rounds
5 Wall Angels
20 Second Achilles Wall Stretch (per side)
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18 September 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Turkish Get Up (Work the Skill with Odd Objects)
 
WOD: For Time (15 Minute Time Cap)
1000 Meter Row Buy In
50-40-30-20-10
Ab Mat Sit Ups
Single Unders
1000 Meter Row Buy Out
 
Stimulus/Focus: This WOD is designed to tax your motor. Everything should allow you to move quickly . . . except for those who struggle with single unders. We could always scale the WOD and do double unders instead. 🙂
 
Cool Down: 5 Rounds
15 GHD Extensions
Waiter’s Carry (45/25) Down and Back
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17 September 2018

Warm-up: Coach’s Choice
 
Strength/Skill: HSPU and Pistol Progressions
 
WOD: 20 Minute AMRAP
4 Pull Ups
8 HRPUs
16 Air Squats
 
RX+: C2B, HSPUs, Pistols
 
Stimulus/Focus: This WOD is meant to keep you moving. You may mix the RX+ and RX movements. Find something to focus on that will challenge you.
 
Cool Down: 800 Meter Run
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14 September 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Goat Work
 
WOD: 3-Minute Max Effort/2-Minute Break
Rope Climb
Double Under
Muscle Up
Bike Calories
Ab Mat Sit Ups
 
Score=Total Reps
 
Stimulus/Focus: This WOD is meant to see how hard you can push–cardiovascularly and mentally. Just keep going.
 
Cool Down: Tabata Side Plank Holds
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13 September 2018

17 September 2018

Warm-up: Coach’s Choice

Strength/Skill: HSPU and Pistol Progressions

WOD: Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

20 Minute AMRAP
4 C2B
8 HSPUs
12 Pistols

Stimulus/Focus: This WOD is meant to keep you moving. You may mix the RX+ and RX movements. Find something to focus on that will challenge you.
If you don’t have a Cindy time, please make sure to get one.

Cool Down: 800 Meter Run

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12 September 2018

Warm-up: Coach’s Choice
 
Strength/Skill: DB Work-Target the Overhead Squat
 
WOD: Partner 25 Minute AMRAP
400 Meter DB Carry (50/35)
Partner A: 20 DB Overhead Squats (50/35)
Partner B: DB Overhead Hold (50/35)
*Switch
400 Meter DB Carry (50/35)
Partner A: 20 DB Overhead Step Lunges (50/35)
Partner B: DB Overhead Hold (50/35)
*Switch
400 Meter DB Carry (50/35)
Partner A: 20 DB Alternating Snatch (50/35)
Partner B: DB Overhead Hold (50/35)
*Switch
 
Stimulus/Focus: Move through the reps quickly and be steady on the 400 meter carry. Just keep moving. This WOD-with the holds and carries-is going to be a mental game. Stay focused.
 
Cool Down: Partner Choice
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11 September 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Review the WOD movements
 
WOD: “343” 9/11 Memorial WOD (Time)
50 Pull Ups
50 Air Squats
50 HRPUs
50 Ab Mat Sit Ups
50 Box Jumps (24/20)
50 Wall Balls (20/14)
43 Burpees
 
*RX+: 60 of each and 55 Burpees
 
Stimulus/Focus: This WOD was created in memory of the 343 FDNY firefighters and 72 NYPD police officers killed in the 9/11 terrorist attacks at the World Trade Center. Please push extra hard today as we honor these courageous people who gave up their lives to protect ours.
 
Cool Down: 400 Meter Run
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10 September 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Push Press (1 x 1 x 1 x 1 x 1 x 1 x 1 )
Start at 75% of your 1 RM and get AHAP! Lift on a 3-minute clock.
 
WOD: 10-1 Ladder
Floor Press (95/65)
Front Squat (95/65)
Push Press (95/65)
*All movements descend.
 
Stimulus/Focus: This WOD is designed to be light and fast. Keep moving. Aim for all work to be unbroken with quick transitions. Aim for less than 15 minutes.
 
Cool Down: 4 Rounds
10 GHD Sit Ups
10 GHD Extensions
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7 September 2018

Warm-up: Coach’s Choice
Strength/Skill: Deadlift (2 x 2 x 2 x 2 x 2 x 2 )
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 20 Minute GAFAP
1 Deadlift (95/65)
1 Pull Up
2/2, 3/3, 4/4 . . .

RX+: 135/95 & C2B

Stimulus/Focus: This WOD is meant to tax your grip. It will force you into many transitions, which you should execute quickly. Spend as much time in the movements as you can.
Cool Down: Tabata Strict Push Ups

 

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6 September 2018

Warm-up: Coach’s Choice
 
Strength/Skill: High Hang Power Snatch (20 Minutes to Find your 1 RM)
 
WOD: 10 Minute EMOTM
1 High Hang Power Snatch (90%)
1 Lateral Shuffle
 
Stimulus/Focus: This WOD is meant to build your muscular endurance over short time. There will be very little time to rest. Focus on each lift being perfect and moving quickly in the shuffle to have the most time to recover.
 
Cool Down: ROMWOD