WOD / Blog
08 October 2019
Warm-up: Coach’s Choice Strength/Skill: Power Snatch (1 x 1 x 1 x 1 x 1 x 1 x 1 x 1)Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: 5 Rounds1 Minute ME Power Snatch (95/65)1 Minute ME Double Unders1 Mnute ME Pull Ups Stimulus/Focus: This WOD has a little bit of […]
07 October 2019
Warm-up: Coach’s Choice Strength/Skill: Back Squat (20 Minutes to Find Your 1 RM) WOD: 5k Run Stimulus/Focus: The point of this WOD is . . . to run a 5k. Don’t time cap yourself. Just get it done! Cool Down: Walk to the end of the sidewalk and back after you finish your 5k
04 October 2019
Warm-up: Coach’s Choice Strength/Skill: Paused Front Squat (2 x 2 x 2 x 2 x 2 x 2)Start at 70% and get AHAP. Two second pause in the bottom. Lift on a 3-minute clock. WOD: Three Couplets WOD #1: 5 Minute Cap5 RFT10 Front Squats (95/65)5 Pull Ups WOD #2: 5 Minute Cap5 RFT10 Front […]
03 October 2019
Warm-up: Coach’s Choice Strength/Skill: Get Ready to Work! WOD: Chipper Time (40 Minute Time Cap)100 Double Unders90 Ab Mat Sit Ups80 Air Squats70 Hand Release Push Ups60 Jump Lunges50 Alternating KB Snatch (1.5/1)40 Burpees30 KB Swings (1.5/1)20 Med Ball Cleans (20/14)10 Wall WalksStimulus/Focus: Chipper Time! Get through each movement before moving onto the next. Cool […]
02 October 2019
Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 3)Each set should be a series of fast singles, but each must be lifted and lowered. Stand up between each rep. Focus on a good set on the bar each time. Use 90% for each set and lift on a 3-minute clock. WOD: 15 Minute AMRAP400 Meter Run15 […]
01 October 2019
Warm-up: Coach’s Choice Strength/Skill: Floor Press (3 x 3 x 3 x 3 x 3 )Tempo floor press-five seconds down, five seconds up. Start at 60% and get AHAP. Lift on a 3-minute clock. WOD: 5 RFT (15 Minute Cap)500 Meter Row15 Floor Press (135/95) Stimulus/Focus: This WOD is a heavy pull-push workout. The weight […]