WOD / Blog
21 October 2022
Warm-up: Coach’s Choice Strength/Skill: Power Snatch Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: 6 RFT (20 Minute Cap) 6 Power Snatch (95/65)(65/45) 12 Burpees over the Bar 200 Meter Run Stimulus/Focus: This workout will be a cardiovascular strain. Push hard in each movement. Try to catch your breath on the run […]
20 October 2022
Warm-up: Coach’s Choice Strength/Skill: Handstand Skill Work Spend time upside down. Work on push ups, holds, walks, etc. Spend 15 minutes working the skill. WOD: For Time (No Cap) Accumulate 3 minutes of Handstand Hold Time 100 Air Squats Accumulate 50 Meters of Handstand Walk 100 Air Squats 30 Handstand Push Ups Stimulus/Focus: This gymnastics […]
19 October 2022
Warm-up: Coach’s Choice Strength/Skill: Deadlift WOD: Deadlifts 2 @ 90% 4 @ 80% 6 @ 70% 8 @ 60% 10 @ 50% 8 @ 60% 6 @ 70% 4 @ 80% 2 @ 90% Stimulus/Focus: The out and back style of this strength will be a challenge. Going down in weight and then back up […]
18 October 2022
Warm-up: Coach’s Choice Strength/Skill: Front Squat These are going to be “from the hole” front squats. You will start in the bottom position and stand up from there. This will help you develop the strength needed to stand up a clean when you are stuck in the bottom. WOD: Out and Back for Time (12 […]
17 October 2022
Warm-up: Coach’s Choice Strength/Skill: Push Jerk Use 80% for all sets. Lift on a 3-minute clock. WOD: 16 Minute GAFAP 1 Dumbbell Push Jerk (50/35)(35/20) 1 Wall Ball (20/14)(14/10) 1 Pull Up Stimulus/Focus: This WOD has all the things–a push, a pull and a squat. Sixteen minutes is long time. Find a pace and settle […]