WOD / Blog
13 October 2022
Warm-up: Coach’s Choice Strength/Skill: 3-Position Snatch 20 Minutes to Find Your 1 RM. Complex is 1 high hang snatch, 1 hang snatch, and 1 snatch. WOD: 12 Minute AMRAP 1 Complex at 90% 100 Meter Run Stimulus/Focus: This WOD should be heavy. It will force you to lift heavy while winded. Run fast. If you get […]
12 October 2022
Warm-up: Coach’s Choice Strength/Skill: Turkish Get Up WOD: 14 Minute EMOTM Even: 1 Rep Per Side @ 60% Odd: ME Ab Mat Sit Ups Stimulus/Focus: These are two tough movements on the midline. Focus on perfect form on the TGU and go as fast as possible on the sit ups. Cool Down: 3 Rounds 100 […]
11 October 2022
Warm-up: Coach’s Choice Strength/Skill: Deadlift Use 80% for all sets. Lift on a 3-minute clock. WOD: 5 RFT (12 Minute Cap) 10 Deadlifts (225/155)(155/105) 20 Wall Balls (20/14)(14/10) *2 burpees at the top of each minute, including at the start. Stimulus/Focus: This workout will be cardiovascularly taxing. The weight should be moderate. The rep scheme […]
10 October 2022
Warm-up: Coach’s Choice Strength/Skill: Floor Press Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: 15 Minute AMRAP 21 Slam Balls (30/20)(20/15) 15 Floor Press (95/65)(65/45) 9 Pull Ups RX+: FP (135/95)(95/65) and chest to bars Stimulus/Focus: This workout should be quick moving. Try not to break more than once in each […]