WOD / Blog
24 March 2023
Warm up: Coach’s Choice Strength/Skill: Back Squat Build to today’s heavy 6. Stimulus/Focus: Take 10 minutes to build today’s heavy set of 6. Back Squat – 2 x 4 Stimulus/Focus: Use today’s heavy 6 to complete 2 sets of 4 reps on a 3 minute clock. WOD: 3 Rounds 5 Minutes on/2 Minutes Off 30 […]
23 March 2023
Warm up: Coach’s Choice Strength/Skill: Review the Movements WOD: Four 8-Minute Rounds Each 8-minute round, complete 2 rounds of: 20/15 Calorie Row 10 Toes to Bar 200 Meter Run 10 Box Jump Overs (24/20)(Masters Step Overs) Stimulus/Focus: Attempt to do toes to bar and box jump overs unbroken. Push hard on the row and the […]
22 March 2023
Warm up: Coach’s Choice Strength/Skill: Deadlift Build to today’s technical heavy 5 touch and go. Stimulus/Focus: This should be heavy! You have 10 minutes to get there. Deadlift – 3 x 5 Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock. WOD; Eight 2-Minute Rounds 5 Thrusters (135/95)(95/65) 10 Burpees Over the Bar […]
21 March 2023
Warm up: Coach’s Choice Strength/Skill: Gymnastics – 3 Rounds for Quality: 6 False Grip Pull-Ups or 3 Strict RMU 15 Second L-Sit Hold on DBs or Pike Compressions 15 Second Handstand Hold (Wall) or Freestanding Handstand Hold 5+5 Pistol Box Step Ups/10 Alternating Pistols WOD: 5 RFT (20 Minute Cap) 400 Meter Run 24 Air […]
20 March 2023
Warm up: Coach’s Choice Strength/Skill: Power Snatch + Hang Snatch Build to today’s heavy of a 1+1 complex. Stimulus/Focus: Use ten minutes to find your heavy complex for the day. Power Snatch + Hang Snatch 5 x 1+1 Stimulus/Focus: Complete one complex EMOTM for 5 minutes @ 90% of your heavy for the day. WOD: […]