WOD / Blog
15 July 2021
Warm-up: Coach’s Choice Strength/Skill: Snatch (2 x 2 x 2 x 2 ) Lift on a 3-minute clock. Start at 80% and get AHAP. WOD: 5 RFT (15 Minute Cap)5 Snatch (95/65)10 Toes to Bar20 Double Unders Teen/Masters RX: 65/45 Stimulus/Focus: This will tax you cardiovascularly. Try to do all work unbroken. Rest in between […]
14 July 2021
Warm-up: Coach’s Choice Strength/Skill: Review the Movement WOD: Deadlift (10 x 10) Lift on a 3-minute clock. Use 60% for all sets. Cool Down: ROMWOD
13 July 2021
Warm-up: Coach’s Choice Strength/Skill: Front Squat (5 x 4 x 3 x 2 x 1) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 10 Minute AMRAP3 Front Squats (95/65)6 Box Jumps (24/20) RX+: 155/105; 30/24Teen/Masters RX: 65/45; 24/20Teen/Masters RX+: 95/65; 24/20 Stimulus/Focus: Leg crusher. Short rep scheme should allow you to […]
12 July 2021
Warm-up: Coach’s Choice Strength/Skill: Floor Press (6 x 6) Use 80% for all sets. Lift on a 3-minute clock. WOD: For Time (20 Minute Cap)500-400-300-200-100 Meter Run50-40-30-20-10 Strict Push Ups Stimulus/Focus: Opposing muscle groups at work. Push hard on the run. The push ups will give you time to rest your lungs. Do the push […]
09 July 2021
Warm-up: Coach’s Choice Strength/Skill: Deadlift (3 x 3 x 3 x 3 x 3 ) Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: 20 Minute AMRAP4 Deadlifts (165/115)6 Pull Ups8 Burpees over the Bar Teen/Masters RX: 115/75 Stimulus/Focus: Short rep scheme, long time domain. This should allow you to do all […]
08 July 2021
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (3 x 3 x 3 x 3 x 3 ) Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: -21-15-9- (16 Minute Cap)Overhead Squats (95/65)Slam Balls (30/20)*Run 400 meters at each dash (total of four 400s) Teen/Masters RX: 65/45; 20/15 Stimulus/Focus: This will be a cardio […]