WOD / Blog
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; […]
06 April 2021
Warm-up: Coach’s Choice Strength/Skill: Deadlift (6 x 6) Use 80% for all sets. Lift on 3-minute clock. WOD: 5 RFT (12 Minute Cap)10 Deadlifts (135/95)50 Double Unders Teen/Masters RX: 95/65 Stimulus/Focus: Leg burner! Just go. If you can go unbroken, do it! Cool Down: 3 Rounds100 Meter Run5 Strict Toes to Bar*Scale to kipping T2B […]
05 April 2021
Warm-up: Coach’s Choice Strength/Skill: Push Press (5 x 4 x 3 x 2 x 1 ) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 21-15-9-15-21 (20 Minute Cap)Push Press (95/65)Ring Push Ups*400 Meter Run at Each Dash* Teen/Masters RX: 65/45 Stimulus/Focus: Shoulders and shoulders. Push and push. Rest them on the […]