WOD / Blog
26 February 2020
Warm-up: Coach’s Choice Strength/Skill: Kettlebell Work WOD: For Time (15 Minute Cap)*5 Rounds10 HRPUs5 KB Swings (1.5/1)*5 Rounds10 Air Squats5 Slam Balls (30/20)*5 Rounds10 Ab Mat Sit Ups5 Med Ball Cleans (20/14) Stimulus/Focus: This WOD is moderate in volume and load. Your work should be fast and unbroken. Focus on quick transitions. Compare to Date: […]
25 February 2020
Warm-up: Coach’s Choice Strength/Skill: Floor Press (5 x 2 )*Use 80% of your 1 RM for all sets. Lift on a 3-minute clock. WOD: 7 RFT (10 Minute Cap)4 Floor Press (155/105)8 Burpees Stimulus/Focus: This WOD is meant to be a sprint. See if you can keep each round under a minute. The weight of […]
24 February 2020
Warm-up: Coach’s Choice Strength/Skill: Split Jerk (2 x 2 x 2 x 2 x 2)Start with 75% of your 1 RM. Get AHAP. Lift on a 3-minute clock. WOD: 3 RFT (15 Minute Cap)5 Shoulder Press (65/45)5 Pull Ups10 Push Press (65/45)10 K2E15 Jerks (65/45)15 T2B*RX+: 95/65 Stimulus/Focus: Killer on shoulders and grip. Break when […]
21 February 2020
Warm-up: Coach’s Choice Strength/Skill: Snatch (3 x 3 x 3 x 3 x 3)Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: Ladder for TimeSnatch (1-10 reps at 95/65)Burpee (10-1)*Full Squat Snatch Stimulus/Focus: Both of these movements are cardiovascularly taxing as well as muscularly fatiguing. Find a pace you can maintain and […]
20 February 2020
Warm-up: Coach’s Choice Strength/Skill: Ring Work: Dip/Muscle up progressions WOD: 20 Minute EMOTMOdd: 2 M/U or 5 ProgressionsEven: 5 Wall Walks Stimulus/Focus: Skill WOD day! Spend time on the skill or you will not get better. This is not a fast metcon. Be patient in the movements. Compare to Date: 04.22.16 Buy Out: ROMWOD
19 February 2020
Warm-up: Coach’s Choice Strength/Skill: Back Squat (10 x 3 )*Use 70% of 1 RM for all sets. Lift on a 2-minute clock. WOD: 12 Minute AMRAP5 Back Squats (135/95)10 Bar Hops5 Barbell Rollouts Stimulus/Focus: The moderate time domain will teach you to pace yourself. Work should be unbroken with short breaks in between each movement. […]