WOD / Blog
10 March 2022
Warm-up: Coach’s Choice Strength/Skill: Get Ready to Recover WOD: Team WOD for RepsPartner 1: Row for CaloriesPartner 2: Plank Hold (forearms or hands-no side)Partner 3: 25 Ab Mat Sit Ups*Sit ups are the pace setter.*Score is the total number of calories and ab mat sit ups, but neither of those can happen if the other […]
09 March 2022
Warm-up: Coach’s Choice Strength/Skill: Push Press (5 x 3) Use 80% for all sets. Lift on a 3-minute clock. WOD: 5 Minute GAFAP1 Push Press (75/55)(55/35)1 Strict Push Up2/2, 3/3, 4/4 . . .Rest 1 Minute Before Next GAFAP 5 Minute GAFAP1 Push Press (75/55)(55/35)2 Step Lunges2/4 3/6, 4/8 . . .Rest 1 Minute Before […]
08 March 2022
Warm-up: Coach’s Choice Strength/Skill: Back Squat (2 x 2 x 2 x 2 x 2) Stimulus/Focus: Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: For Time (15 Minute Cap)27-21-15Back Squat (115/75)(75/55)Handstand Push Ups RX+: (165/115)(115/75); strict HSPUs Stimulus/Focus: A squat and a press–well a few of them. 🙂 Try to do […]
07 March 2022
Warm-up: Coach’s Choice Strength/Skill: Power Clean (15 Minutes to Find Your 1 RM) WOD: 20 Minute EMOTMEven: 1 Power Clean at 90% of 1 RMOdd: ME Wall Balls (20/14)(14/10) Stimulus/Focus: In order to RX this workout you have to get a successful power clean at 90% in each even round and do at least one […]