WOD / Blog
23 December 2022
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat – 5 x 4 x 3 x 2 x 1 Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: For Time (10 Minute Cap) 21-15-9 Overhead Squats (95/65)(65/45) Bar Facing Burpees Stimulus/Focus: This should be a fast moving workout. Aim to do the overhead squats in […]
22 December 2022
Warm-up: Coach’s Choice Strength/Skill: Review Movements WOD: For Time and Total Climbs Accumulate as many rope climbs as possible while chipping away at the below reps. Switch every 2 rope climbs. 100 Dumbbell Deadlifts 80 Dumbbell Hang Power Cleans 60 Dumbbell Push Jerks 40 Dumbbell Front Rack Lunges 20 Dumbbell Thrusters *RX Weight: (35/20)(20/15) *Two […]
21 December 2022
Warm-up: Coach’s Choice Strength/Skill: Review the Movement WOD: Randy 75 Power Snatches, 75# / 55# Stimulus/Focus: Benchmark time! Masters use 55/35. Strive for large sets of reps. Move well! Cool Down: ROMWOD
20 December 2022
Warm-up: Coach’s Choice Strength/Skill: Deadlift – 4 x 4 x 4 x 4 x 4 Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: 15 Minute AMRAP 1 Around the World 10 Box Jumps (24/20) Stimulus/Focus: The workout incorporates opposing muscle groups–shoulders and legs. Push hard in both movements. Aim for 10 […]
19 December 2022
Warm-up: Coach’s Choice Strength/Skill: Floor Press – 5 x 5 x 5 x 5 x 5 These reps will be 3-second tempo lifts–3 seconds up, 3 seconds down. Start at 60% and get as heavy as possible. Lift on a 3-minute clock. WOD: 16 Minute AMRAP 8 Floor Press (95/65)(65/45) 16 Wall Balls (20/14)(14/10) Stimulus/Focus: […]