WOD / Blog
31 May 2022
Warm-up: Coach’s Choice Strength/Skill: Snatch (5 x 3 (singles)) Use this time to work fast singles. Make sure to set your back well each time, but don’t take too long to do it. The three lifts should happen within seconds of each other. WOD: 20 Minute GAFAP1 Snatch (95/65)(65/45)15 Double Unders2/15, 3/15, 4/15 . . […]
30 May 2022
Warm-up: Coach’s Choice Strength/Skill: Review Movements WOD: Schmalls Run 800mThen 2 Rounds of:50 Burpees40 Pull-ups30 One-legged Squats20 Kettlebell Swings, 1.5 pood10 Handstand PushupsThen,Run 800mRX: (1.5/1)(1/25#)Masters: Seated DB Presses (35/20) Cool Down: Spend time with friends and family!
27 May 2022
Warm-up: Coach’s Choice Strength/Skill: Handstand Skill Work WOD: 20 Minute AMRAP2 Bar Muscle Ups25′ Handstand Walk10 Pistols Stimulus/Focus: Gymnastics workout! Find scales that challenge you and keep moving. Cool Down: Tabata Seated Knees to Elbow
26 May 2022
Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 5 x 5 x 5 x 5) Start at 70% and get AHAP. Lift on a 3-minute clock. Each lift should be a tempo lift and lower–5 seconds each time. WOD: 20 Minute AMRAP10 Sit Ups20 Double Unders1 Bear Crawl Stimulus/Focus: All cardio WOD. Just keep moving! Cool […]
25 May 2022
Warm-up: Coach’s Choice Strength/Skill: Push Jerk (Work Up to WOD Weight) WOD: 5 3-Minute Rounds3 Minute Cap10 Push Jerk (125/85)(85/60)Max Reps Strict Pull UpsRest 2 MinutesRepeat four more times.Score is total number of strict pull ups.RX+: (165/115)(115/75) and strict chest to bar Cool Down: ROMWOD
24 May 2022
Warm-up: Coach’s Choice Strength/Skill: Back Squat (5 x 5 ) Use your bodyweight for all sets. Lift on a 2-minute clock. WOD: For Time (No Cap)50 Air Squats400 Meter Walking Lunges50 Air Squats Stimulus/Focus: Just a grind! Kill those legs. Keep moving! Cool Down: 400 Meter “Run”–loosen those legs up!