WOD / Blog
11 May 2022
Warm-up: Coach’s Choice Strength/Skill: Review the Movements WOD: 4 RFT (24 Minute Cap)400 Meter Run21 Pull Ups15 Kettlebell Swings (1.5/1)(1/25#)9 Burpees Stimulus/Focus: Push hard on the run. If you have the capacity, go unbroken on all the work. If not, break as needed on the pull ups, but do all else unbroken. Cool Down: ROMWOD
10 May 2022
Warm-up: Coach’s Choice Strength/Skill: Front Squat (Ten Minutes to Get AHAP) Front Squat (10 x 3) Use 70% from today. Lift EMOTM for 10 minutes. WOD: Opposing Ladder for Time (12 Minute Cap)10-9-8-7-6-5-4-3-2-1Box Jumps (24/20)1-2-3-4-5-6-7-8-9-10Handstand Push Ups*Masters only: Seated DB Press (35/20) *RX+: 30/24 and strict Handstand Push Ups*RX+ Masters: Seated DB Press (50/35) Stimulus/Focus: […]
09 May 2022
Warm-up: Coach’s Choice Strength/Skill: Power Snatch Complex (20 Minute to Find Your 1 RM) 1 Snatch Deadlift1 Snatch Pull1 Power Snatch WOD: 20 Minute Partner AMRAPPartner 1: 5 Power Snatch (125/85)(85/60)Partner 2: Max Calories Row*Switch*Score is total number of reps-all power snatches + total calories. Stimulus/Focus: This will be tough on the forearms. Power snatch […]
06 May 2022
Warm-up: Coach’s Choice Strength/Skill: Floor Press (3 x 3 x 3 x 3 x 3 x 3) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 5 RFT (20 Minute Cap)21 Wall Balls (20/14)(14/10)15 Floor Press (135/95)(95/65)9 Knees to Elbow Stimulus/Focus: Another tough one on the shoulders. Try to do large sets […]
05 May 2022
Warm-up: Coach’s Choice Strength/Skill: Rope Climb Skill Work WOD: Today’s workout has four separate 7-minute AMRAP couplets. You’ll rest 1 minute between each one. 7 Minute AMRAP5 Burpees1 Rope Climb Stimulus/Focus: Aim for 10 rounds. 7 Minute AMRAP10 Strict Push Ups1 Rope Climb Stimulus/Focus: Perfect push ups! Aim for 8 rounds. 7 Minute AMRAP15 Double […]