WOD / Blog
14 July 2023
Warm-Up: Coach’s Choice Strength/Skill: Deadlift 4 x 4 Stimulus/Focus: Use 80% for all sets. Lift on a 3-minute clock. Reps should be touch and go. WOD: 4 RFT (30 Minute Cap) 50 Double Unders 40 Ab Mat Sit Ups 30 Alternating Dumbbell Snatches (50/35)(35/20) 20 Alternating Step Lunges 10 Chest to Bar Stimulus/Focus: Find a […]
13 July 2023
Warm-Up: Coach’s Choice Strength/Skill: Shoulder Press 5 x 5 Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock. WOD: Four 5-Minute Rounds 10 Sumo Deadlift High Pulls (95/65)(65/45) 20 Slam Balls (30/20)(20/15) 400 Meter Run Stimulus/Focus: Work as fast as you can to earn as much rest time in each five-minute round as […]
12 July 2023
Warm-Up: Coach’s Choice Strength/Skill: Gymnastics Three 3-Minute Rounds 5 Strict Chin Ups 5 + 5 Pistols 5 Strict Toes to Bar 5 Ring Dips *Work on form in each movement. Scale reps as needed to have 30-60 seconds to rest before beginning the next round. WOD: 32 Minute EMOM: Min 1: Max Calorie Row Min […]
11 July 2023
Warm-Up: Coach’s Choice Strength/Skill: Power Snatch 5 x 2 Stimulus/Focus: Use 85% for all sets. Attempt to complete each set as touch and go, but if needed you can do two quick singles. Lift on a 2-minute clock. WOD: For Time (12 Minute Cap) 21-15-9 Power Snatch (95/65)(65/45) Wall Balls (20/14)(14/10) Knees to Elbow RX+: […]
10 July 2023
Warm-Up: Coach’s Choice Strength/Skill: Front Squat 3 x 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. Front Squat: 1 x Max Effort Reps Stimulus/Focus: Use 75% of your last successful set of 3 reps. Complete as many unbroken reps at that weight […]