WOD / Blog
10 May 2022
Warm-up: Coach’s Choice Strength/Skill: Front Squat (Ten Minutes to Get AHAP) Front Squat (10 x 3) Use 70% from today. Lift EMOTM for 10 minutes. WOD: Opposing Ladder for Time (12 Minute Cap)10-9-8-7-6-5-4-3-2-1Box Jumps (24/20)1-2-3-4-5-6-7-8-9-10Handstand Push Ups*Masters only: Seated DB Press (35/20) *RX+: 30/24 and strict Handstand Push Ups*RX+ Masters: Seated DB Press (50/35) Stimulus/Focus: […]
09 May 2022
Warm-up: Coach’s Choice Strength/Skill: Power Snatch Complex (20 Minute to Find Your 1 RM) 1 Snatch Deadlift1 Snatch Pull1 Power Snatch WOD: 20 Minute Partner AMRAPPartner 1: 5 Power Snatch (125/85)(85/60)Partner 2: Max Calories Row*Switch*Score is total number of reps-all power snatches + total calories. Stimulus/Focus: This will be tough on the forearms. Power snatch […]
06 May 2022
Warm-up: Coach’s Choice Strength/Skill: Floor Press (3 x 3 x 3 x 3 x 3 x 3) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 5 RFT (20 Minute Cap)21 Wall Balls (20/14)(14/10)15 Floor Press (135/95)(95/65)9 Knees to Elbow Stimulus/Focus: Another tough one on the shoulders. Try to do large sets […]
05 May 2022
Warm-up: Coach’s Choice Strength/Skill: Rope Climb Skill Work WOD: Today’s workout has four separate 7-minute AMRAP couplets. You’ll rest 1 minute between each one. 7 Minute AMRAP5 Burpees1 Rope Climb Stimulus/Focus: Aim for 10 rounds. 7 Minute AMRAP10 Strict Push Ups1 Rope Climb Stimulus/Focus: Perfect push ups! Aim for 8 rounds. 7 Minute AMRAP15 Double […]
04 May 2022
Warm-up: Coach’s Choice WOD: Run Day! Max Effort 400m Run – 4 Minute Cap Max Effort 800m Run – 6 Minute Cap Max Effort 1200 Meter Run – 8 Minute Cap Max Effort 1-Mile Run – 10 Minute Cap Cool Down: ROMWOD
03 May 2022
Warm-up: Coach’s Choice Strength/Skill: Clean (5 x 2) Use 90% for all sets. Lift on a 3-minute clock. WOD: 10 Minute AMRAP10 Squat Cleans (115/75)(75/55)20 Ab Mat Sit Ups Stimulus/Focus: This workout will have your lungs working hard. Squat cleans tax your legs and your breathing. Keep moving in these, even if you do singles. […]