WOD / Blog
04 January 2022
Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 3) Use 80% for all sets. Lift on a 2-minute clock. WOD: 4 RFT (30 Minute Cap)800 Meter Run50 Deadlifts (95/65)(65/45) Stimulus/Focus: Work those legs! Run hard and lift fast. Take short breaks when needed. Focus on good form. Cool Down: 3 Rounds10 GHD Sit Ups10 GHD Extensions
03 January 2022
Warm-up: Coach’s Choice Strength/Skill: Split Jerk (2 x 2 x 2 x 2 x 2) Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: 20 Minute EMOTMEven: 1 Clean and Jerk (90% from today’s heaviest double)Odd: Max Effort Double Unders Stimulus/Focus: Lift heavy while winded cardiovascularly. You will have two scores–the weight […]
31 December 2021
Warm-up: Coach’s Choice Strength/Skill: Review Movement Standards WOD: Cindy 20-Minute AMRAP of:5 Pull-ups 10 Push-ups15 Squats Stimulus/Focus: You guessed it . . . Benchmark Friday! Happy End of 2021 to YOU! Cool Down: Athletes’ Choice! Enjoy NYE with friends and family!
30 December 2021
Warm-up: Coach’s Choice Strength/Skill: Back Squat (2 x 2 x 2 x 2 ) Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock. WOD: Manion 7 Rounds for time:Run 400m29 Back Squats, 135# In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, […]
29 December 2021
Warm-up: Coach’s Choice Strength/Skill: Power Snatch (Review Movement and Work to WOD Weight) WOD: Isabel For Time: 30 Snatches, 135# / 95# Stimulus/Focus: Benchmark Wednesday! Teen/Masters RX: 95/65 Cool Down: ROMWOD
28 December 2021
Warm-up: Coach’s Choice Strength/Skill: Handstand Push Up Skill Work: 10 MinutesDeadlift: Work to WOD Weight-12 Minute Clock (AMRAYW–As many reps as you want!)*Minute 1: (95/65)(65/45)*Minute 2: Rest*Minute 3: (115/75)(75/55)*Minute 4: Rest*Minute 5: (135/95)(95/65)*Minute 6: Rest*Minute 7: (155/105)(105/70)*Minute 8: Rest*Minute 9: (185/135)(135/95)*Minute 10: Rest*Minute 11: (225/155)(155/105)*Minute 12: Rest WOD: Diane 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Stimulus/Focus: […]