WOD / Blog
19 April 2021
Warm-up: Coach’s Choice Strength/Skill: Review the Day’s Movements WOD: All lifts will happen on a two-minute clock. Shoulder Press (5 x 5 x 5 x 5 x 5 )Start at 70% of your 1 RM and get AHAP. Push Press (3 x 3 x 3 x 3 x 3)Start at heaviest shoulder press weight and […]
16 April 2021
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (2 x 2 x 2 x 2 x 2) Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: 4 RFT (20 Minutes)21 Overhead Squats (95/65)42 Double Unders21 Toes to Bar Stimulus/Focus: Shoulder and lung crusher. Break work into moderate sets–no more than 3 sets per movement. […]
15 April 2021
Warm-up: Coach’s Choice Strength/Skill: Floor Press (5 x 10) Use 70% for all reps. Lift on a 3-minute clock. WOD: 10 RFT (20 Minute Cap)10 Floor Press (95/65)10 Burpees over the Bar Stimulus/Focus: Light and fast. Find a motor and keep moving! Do all work unbroken. Cool Down: 500 Meter Row
14 April 2021
Warm-up: Coach’s Choice Strength/Skill: Power Clean (10 Minutes to Get Heavy for the Day) WOD: 10 Minute AMRAP1 Power Clean @ 100% of today’s heavy single10 Air Squats15 Ab Mat Sit Ups Stimulus/Focus: Heavy bar, basic movements. Make every rep perfect. Aim 7-8 rounds. Cool Down: ROMWOD
13 April 2021
Warm-up: Coach’s Choice Strength/Skill: Handstand Walk and Handstand Push Up Skill Work WOD: 15 Minute GAFAP1 Handstand Push Up1 Pull Up2/2, 3/3, 4/4 . . . Stimulus/Focus: Push-pull WOD. Aim to do work unbroken as long as you can. Take short breaks. The score is the last round of pull ups you complete, plus any […]
12 April 2021
Warm-up: Coach’s Choice Strength/Skill: Thruster (5 x 2 ) Use 80% for all sets. Lift on a 2-minute clock. WOD: For Time (20 Minute Cap)15 Thrusters (135/95)200 Meter Run20 Thrusters (95/65)400 Meter Run30 Thrusters (65/45)800 Meter Run Teen and Master’s RX: 95/65; 65/45; 45/35 Stimulus/Focus: This will be taxing on the lungs and legs. Try […]