WOD / Blog
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 […]
09 April 2021
Warm-up: Coach’s Choice Strength/Skill: Rope Climbs WOD: For Time (25 Minute Cap)21-18-15-12-9-6-3Kettlebell Swings (1.5/1)42-36-30-24-18-12-6Alternating Step Lunges*One rope climb at each dash* Teen/Masters RX: 1pood/25# Stimulus/Focus: This WOD will challenge you. Your legs and shoulders will be taxed when you go to the rope. Work on good mechanics and efficiency when you get there each time. […]
08 April 2021
Warm-up: Coach’s Choice Strength/Skill: Power Snatch (3 x 3 x 3 x 3 x 3 ) Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: 6 RFT (15 Minute Cap)10 Power Snatch (70% of heaviest triple from today)15 Wall Balls (20/14)*At the top of each minute do three burpees* Teen/Masters RX: 14/10 […]
07 April 2021
Warm-up: Coach’s Choice Strength/Skill: Pause Back Squat (3 x 3 x 3 ) Start at 75% and get AHAP. Lift on a 3-minute clock. Pause for 2 seconds in the bottom of each squat. WOD: 7 Minute AMRAP10 Back Squats (95/65)5 Pull Ups *RX+: 155/105; Chest to Bar Pull Ups Teen/Masters RX: 115/75Teen/Masters RX+: 155/105; […]