WOD / Blog
05 October 2021
Warm-up: Coach’s Choice Strength/Skill: Sumo Deadlift (10 x 10 x 10 x 10 x 10) Start at 60% and get AHAP. Lift on a 3-minute clock. WOD: 4 Rounds (30 Minute Cap)800 Meter Turn Around Run*400 meters, then when you get to your spot you will turn around and run the other direction for 400 […]
04 October 2021
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (5 x 5 x 5 x 5 x 5) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: Opposing Ladder for Time (12 Minute Cap)1-10 Overhead Squats (95/65)(65/45)10-1 Pull Ups*RX+: (135/95)(95/65) and Chest to Bars Stimulus/Focus: This workout will be taxing on your shoulders. Try to […]
01 October 2021
Warm-up: Coach’s Choice Strength/Skill: Hang Power Clean (20 Minutes to Find 1 RM) WOD: 15 Minute AMRAP10 Dumbbell Hang Power Cleans (50/35)(35/20)10 Dumbbell Push Ups (50/35)(35/20) Stimulus/Focus: This is a chance to incorporate DB training into our programming. Try to break only one time in each movement. Aim for 6-8 rounds. Cool Down: 3 Rounds100 […]
30 September 2021
Warm-up: Coach’s Choice Strength/Skill: Get Upside Down! WOD: For Time (30 Minute Cap)10-9-8-7-6-5-4-3-2-1Handstand Push Ups20-18-16-14-12-10-8-6-4-2Alternating Single Leg Squats (Pistols)*25′ Handstand walk at each dash (total of 9 handstand walks) Teen RX: SameMasters RX: Seated DB Presses (35/20) and Bear Crawl Stimulus/Focus: This is an advanced gymnastics day. Come work on these skills. Find scales that […]
29 September 2021
Warm-up: Coach’s Choice Strength/Skill: Snatch (Work to WOD Weight) WOD: 14 Minute EMOTMEven: 1 Snatch (85%)Odd: Max Effort Double Unders Stimulus/Focus: This WOD is meant to push you to lift heavy while cardiovascularly taxed. Aim for a certain number of double unders and then rest so you can hit a perfect lift every other minute. […]
28 September 2021
Warm-up: Coach’s Choice Strength/Skill: Deadlift (6 x 2 ) Start at 80% and get AHAP. Lift on 3-minute clock. WOD: For Time (16 Minute Cap)3-6-9-12-15-18-21Deadlifts (225/155)(155/105)200 Meter Run After Each Round of Deadlifts Stimulus/Focus: Tough on the legs. Run quickly, don’t rest on the run! Cool Down: 3 Rounds10 Bike Calories10 GHD Extensions10 GHD Sit […]