WOD / Blog
15 June 2021
Warm-up: Coach’s Choice WOD: Isabel For Time: 30 Snatches, 135# / 95# Stimulus/Focus: Benchmark time! Go for a PR! Any style snatch is allowed–muscle, power, split, full. Complete Isabel, then row/bike until everyone else is finished. The group will start the snatch strength together. Teen/Masters RX: 95/65 Strength/Skill: Snatch (4 Two Minute Rounds)Time to work […]
14 June 2021
Warm-up: Coach’s Choice Strength/Skill: Sumo Deadlift (3 x 3 x 3 x 3 x 3 x 3 ) Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: 3 RFT (20 Minute Cap)50 Sumo Deadlift (95/65)50 Slam Balls (30/20)50 Double Unders Teen/Masters RX: 65/45; 20/15 Stimulus/Focus: This is tough cardio WOD. You should […]
11 June 2021
Warm-up: Coach’s Choice Strength/Skill: Turkish Get Up (15 Minutes to Work the Skill) Use this time to play around with the Turkish Get Up. Use KBs, DBs, SBs, Barbells. Try dynamic loading. Have fun with it! WOD: 20 Minute EMOTMEven: 2 Turkish Get Ups (1 Per Side)(50/35 Dumbbell)Odd: Max Effort Pistols Teen/Masters RX: 35/20 Stimulus/Focus: […]
10 June 2021
Warm-up: Coach’s Choice Strength/Skill: Power Clean (1 x 1 x 1 x 1 x 1 x 1 x 1) Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: 4 Four-Minute Rounds for Reps400 Meter RunME Power Cleans @ 70% Stimulus/Focus: Run as hard as you can each time. Do not rest on […]