WOD / Blog
20 January 2020
Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (3 x 3 x 3 x 3 x 3 )Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: For Time (30 Minute Cap)1 Round30 Pull Ups60 HRPUs90 Air SquatsThen, 2 Rounds15 Pull Ups30 HRPUs45 Air SquatsThen, 3 Rounds10 Pull Ups20 HRPUs30 Air Squats Stimulus/Focus: Time to […]
17 January 2020
Warm-up: Coach’s Choice Strength/Skill: Front Squat (3 x 3 x 3 x 3 x 3 x 3)Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: 22 Minute AMRAP12 Front Squats (95/65)10 Calorie Row8 HSPUs *RX+: 135/95; strict Stimulus/Focus: This WOD’s long time domain will challenge many of you to continue moving. Aim […]
16 January 2020
Warm-up: Coach’s Choice Strength/Skill: Turkish Get Up (10 Minutes to Work the Skill) WOD: 10 Minute EMOTM2 DB TGU (50/35) Stimulus/Focus: Time to work a skill we don’t practice often. This movement will develop midline stability and strength that will transfer over to all your major lifts. Spend time on it. Cool Down: ROMWOD
15 January 2020
Warm-up: Coach’s Choice Strength/Skill: Deadlift (6 x 6 x 6 x 6 x 6 x 6)Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: For Time100 Deadlifts (135/95)*At the top of each minute do 5 strict push ups Stimulus/Focus: This WOD is meant to get you to push your cycle rate on […]
14 January 2020
Warm-up: Coach’s Choice Strength/Skill: Snatch (5 x 5)Do all sets at 70%. Lift on a 3-minute clock. WOD: Three 6-Minute AMRAPs6 Minute AMRAP6 Snatch (80%)12 Double UndersRest 2 Minutes Then, 6 Minute AMRAP6 Snatch (70%)12 Double UndersRest 2 Minutes Then, 6 Minute AMRAP6 Snatch (60%)12 Double Unders Stimulus/Focus: This WOD is meant to build your […]
13 January 2020
Warm-up: Coach’s Choice Strength/Skill: Floor Press (7 x 7 x 7 x 7 x 7 x 7)Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: For Time (12 Minute Cap)21-18-15-12-9-6-3Floor Press (95/65)3-6-9-12-15-18-21Toes to Bar Stimulus/Focus: This WOD will be tough on the shoulders. Aim to do your smaller sets unbroken, but plan […]