WOD / Blog
27 November 2019
Warm-up: Coach’s Choice Strength/Skill: Split Jerk (1 x 2 x 3 x 4 x 5)10 minutes to get your heavy for the day. Then 1 @ 95%, 2 @ 90%, 3 @ 85%, 4 @ 80% and 5 @ 75%. Lift on a 3-minute clock. WOD: 10 RFT (15 Minute Cap)5 Split Jerks (95/65)10 Box […]
26 November 2019
Warm-up: Coach’s Choice Strength/Skill: Deadlift (Work to WOD Weight) WOD: 6 RFT (30 Minute Time Cap)6 Strict Handstand Push Ups4 Strict Chest to Bar2 Deadlifts (315/205) Stimulus/Focus: This WOD is heavy in load and advanced in skill, but light in volume. The 30 minute cap is giving you time to work the skills and push […]
25 November 2019
Warm-up: Coach’s Choice Strength/Skill: Power Snatch-Snatch-OHS Complex (2 x 2 x 2 x 2 x 2 x 2 x 2) Start at 50% of your 1 RM snatch. Get AHAP. Lift on a 3-minute clock. WOD: 6 RFT (21 Minute Cap)400 Meter Run15 KB Snatch (35/25) (Left Side-from the hang)15 KB Snatch (35/25) (Right Side-from […]
22 November 2019
Warm-up: Coach’s Choice WOD: Elizabeth (Time)21-15-9Clean, 135# / 95#Ring Dips Stimulus/Focus: Benchmark time! Give this your best shot if you have both movements. No time cap. If you need to scale, consider scales that will allow you to break each round into no more than 3 sets. Strive to complete this in 12 minutes. Strength/Skill: […]
21 November 2019
Warm-up: Coach’s Choice Strength/Skill: Back Squat (Work to WOD Weight) WOD: 20 Minute ClockEvery Two Minutes10 Body Weight Back Squats (from the rack) Stimulus/Focus: Leg burner! You have two minutes to get 10 body weight back squats done. You may re-rack it if you need to do so. The faster you get them finished, the […]
20 November 2019
Warm-up: Coach’s Choice Strength/Skill: Rope Climbs: 15 Minutes to Work the Skill. If you have rope climbs and you do not want to “waste” them before the workout, find a goat and invest 15 minutes on it–or help someone else learn to climb! WOD: 20 Minute AMRAP2 Rope Climbs20 Alternating DB Snatch (50/35) Stimulus/Focus: This […]