WOD / Blog
03 April 2019
Warm-up: Coach’s Choice Strength/Skill: Push Press (3 x 3 x 3 x 3 x 3 )Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 4 RFT10 Push Press (115/75)25 Box Jumps (24/20) *RX+: 155/105; 30/24 Stimulus/Focus: This WOD is meant to challenge you. You may mix and match RX and RX+ options. […]
02 May 2019
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (5 x 2 )Use 70% for all sets. Lift on a 2-minute clock. WOD: 5 Rounds (2-Minutes Each)10 OHS (135/95)ME Double Unders Stimulus/Focus: This WOD will push you physically and mentally. Make yourself work as hard as possible each round. Get every rep you can. Rest comes after the […]
02 April 2019
Warm-up: Coach’s Choice Strength/Skill: Deadlift (7 x 2 ) Use 90% of your 1 RM for all sets. Lift on a 2 minute clock.WOD: 15-12-9 Deadlift (225/155) HSPUs *Run 400 Meter Run After Each Round Stimulus/Focus: Class pull-push stimulus. Rest on the run if needed and push through the movements. Strive for larger sets. Aim […]
01 April 2019
Warm-up: Coach’s Choice Strength/Skill: Floor Press (3 x 3 x 3 x 3 x 3)Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 21 Floor Press (95/65)21 Pull Ups15 Floor Press (115/75)15 Chest to Bar9 Floor Press (135/95)9 Bar Muscle Up Stimulus/Focus: This will be a tough WOD mentally and physically. Make […]