WOD / Blog
08 April 2022
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (3 x 3 x 3 x 3 x 3 x 3 ) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 12 Minute GAFAP3 Overhead Squats (95/65)(65/45)30 Double Unders6 Overhead Squats (95/65)(65/45)30 Double Unders*Overhead squats go up by 3 reps each time. Double unders stay constant. […]
7 April 2022
Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 3) Use 85% for all sets. Lift on a 3-minute clock. WOD: 4 RFT (20 Minute Cap)30 Kettlebell Swings (1.5/1)(1/25#)20 Deadlifts (225/155)(155/105)10 Toes to Bar Stimulus/Focus: This will tax the grip and shoulders. Aim for larger sets if possible. Cool Down: 3 Rounds100 Meter KB Farmer’s Carry (switch […]
6 April 2022
Warm-up: Coach’s Choice Strength/Skill: Rope Climbs-10 Minutes Skill Work WOD: 5 RFT (20 Minute Cap)12 Dumbbell Deadlifts (35/20)(20/15)9 Dumbbell Hang Power Cleans (35/20)(20/15)6 Dumbbell Push Jerks (35/20)(20/15)5 Rope Climbs RX+: (50/35)(35/20) and legless climbs Stimulus/Focus: Fun with dumbbells! You should be able to complete the entire cycle without breaking. Find a good pace on the […]
5 April 2022
Warm-up: Coach’s Choice Strength/Skill: Review Movements WOD: Time Priority Fran60 Seconds of Thrusters (95/65)(65/45)60 Seconds of Pull Ups45 Seconds of Thrusters (95/65)(65/45)45 Seconds of Pull Ups30 Seconds of Thrusters (95/65)(65/45)30 Seconds of Pull Ups Stimulus/Focus: A chance to take Fran on in a different format. This is 4.5 minutes. How many reps can you get […]
4 April 2022
Warm-up: Coach’s Choice Strength/Skill: Floor Press (6 x 6 x 6 x 6 x 6 x6) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: For Time (15 Minute Cap)3-6-9-12-15-18-21Floor Press (95/65)(65/45)Step LungeBar Hops Stimulus/Focus: A fun little triplet. Try to do the first half unbroken and the second half in no […]