WOD / Blog
17 March 2023
Warm up: Coach’s Choice Strength/Skill: Back Squat 1. Max reps @ 85% 2. Max reps @ 80% 3. Max reps @ 75% Stimulus/Focus: Build up to 85%. Then complete: Minute 0-3: Max Unbroken Reps @ 85% (only time for one breath between reps–no stalling) Minute 3-6: Max Unbroken Reps @ 80% Minute 6-9: Max Unbroken […]
16 March 2023
Warm up: Coach’s Choice Strength/Skill: Review the Movements WOD: Six 6-Minute Rounds 60 Double Unders 30/24 Calorie Row 20 Kettlebell Swings (1.5/1)(1/25#) 10 Burpee Burpee Pull Ups Stimulus/Focus: Attempt all reps the first round. If you don’t have at least a minute to rest before starting the next round, scale reps accordingly. Make sure you […]
15 March 2023
Warm up: Coach’s Choice Strength/Skill: Front Rack Reverse Lunge 10 x 10 x 10 Stimulus/Focus: Only go as heavy as form allows. WOD: AMRAP 1 6 Minute AMRAP 5 Shuttle runs (25′ out and 25′ back) 10 Wallballs (20/14)(14/10) Rest 4 Minutes, Then Complete Next AMRAP. Stimulus/Focus: Just move. Don’t break! Aim for four rounds. […]
14 March 2023
Warm up: Coach’s Choice Strength/Skill: Gymnastics Four 2-Minute Rounds 8 Ring Dips 16 V-ups Stimulus/Focus: Focus on quality. If scaling, find movements or rep counts that challenge you. You should have some time to rest before repeating the round. WOD: 5 RFT (18 Minute Cap) 10 Handstand Push Ups 15 Toes to Bar 15/12 Calorie […]
13 March 2023
Warm up: Coach’s Choice Strength/Skill: Below the Knee Power Clean + Push Jerk 1 x 1 Stimulus/Focus: Take 10 minutes to build to today’s heavy. Then complete one complex every minute on the minute for 5 minutes at 90% of today’s heavy. WOD: For Time (8 Minute Cap) 30 Clean & Jerks (155/105)(105/70) *Every minute, […]