WOD / Blog
12 May 2021
Warm-up: Coach’s Choice Strength: Power Clean (2 x 2 x 2 x 2 x 2 ) Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: 12 Minute AMRAP4 Power Cleans (125/85)8 Burpees over the Bar Stimulus/Focus: Moderate weight, but low reps. Try to hold onto the bar for power cleans and cycle […]
11 May 2021
Warm-up: Coach’s Choice Strength: Floor Press (3 x 3 x 3 x 3 x 3 ) Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: 100 Floor Press for Time (115/75) *Every minute on the minute, stop and do 5 air squats*20 Minute CapRX+: 155/105 Teen/Masters: 75/55 Teen/Masters RX+: 115/75 Stimulus/Focus: Muscular […]
10 May 2021
Warm-up: Coach’s Choice Strength: Back Squat (4 x 6) Use 80% for all sets. Lift on a 3-minute clock. WOD: 5 RFT (20 Minute Cap)5 Handstand Push Ups10 Back Squats (115/75)15 Pull Ups20 Double Unders RX+: Strict HSPUs; 155/105; C2BTeen/Master RX: 75/55Teen/Master RX+: Strict HSPUs; 115/75; C2B Stimulus/Focus: This workout has a little bit of […]
07 May 2021
Warm-up: Coach’s Choice Strength/Skill: Clean (4 x 3 Singles) Use 80% for all lifts. Drop each rep from the top. Work on the quick reset. Lift on a 2-minute clock. WOD: 15 Minute GAFAP1 Clean (80%)1 Wall Walk2/2, 3/3, etc. Stimulus/Focus: This WOD will be tough mentally. The barbell should be heavy. The wall walk […]
06 May 2021
Warm-up: Coach’s Choice Strength/Skill: Push Jerk (2 x 2 x 2 x 2 x 2 x 2) Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: 8 Minute AMRAP5 Push Jerk (95/65)5 Box Jump (24/20)*Rest 2 Minutes after the 8 Minute AMRAP* Teen/Masters RX: 65/45 Stimulus/Focus: The workout is light and fast. […]