WOD / Blog
28 May 2021
Warm-up: Coach’s Choice Strength/Skill: Snatch (10 x 10 x 10 ) Use this time to work barbell cycling with light weight. Lift on a 3-minute clock. WOD: Out and Back For Time (30 Minute Clock)20 Snatch 75/5540 Burpees60 Slam Balls (30/20)80 Ab Mat Sit ups100 Double Unders80 Ab Mat Sit Ups60 Slam Balls (30/20)40 Burpees20 […]
27 May 2021
Warm-up: Coach’s Choice Strength/Skill: Floor Press (2 x 2 x 2 x 2 x 2 ) Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: 16 Minute AMRAP4 Floor Press (135/95)8 Toes to Bar Teen/Masters RX: 95/65RX+: 185/135Teen/Masters RX+: 135/95 Stimulus/Focus: A press and a pull. Shoulders are going to be spent. […]
26 May 2021
Warm-up: Coach’s Choice Strength/Skill: Review the Movement WOD: Deadlift (8 x 8 x 8 x 8 x 8 x 8 x 8 x 8) Start at 70% and get AHAP. Lift on a 3-minute clock. Cool Down: ROMWOD
25 May 2021
Warm-up: Coach’s Choice Strength/Skill: Push Press (5 x 10) Use 65% for all sets. Lift on a 3-minute clock. WOD: 10 RFT (15 Minute Cap)10 Push Press (45/35)10 Overhead Alternating Step Lunges (45/35) Teen/Masters RX: 35/25 Cool Down: 5 Rounds5 Ring Pull Ups5 Toes to Rings
24 May 2021
Warm-up: Coach’s Choice Strength/Skill: Ring Muscle Ups & Progressions WOD: For Time (30 Minute Cap)500-400-300-200-100Meter Run50-40-30-20-10Air Squats5-4-3-2-1Ring Muscle Ups Stimulus/Focus: The squats and runs will strain your cardiovascular system. Executing muscle ups will be much more difficult when taxed. Find a good progression that challenges you where you are. Cool Down: 4 Rounds10 GHD Extensions10 […]
21 May 2021
Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 2 ) Use 90% for all your sets. Lift on a 3-minute clock. WOD: 10 Minute Clock150 Deadlifts (95/65)ME Chest to Bars with Remaining Time RX+: 135/95; Bar Muscle UpsTeen/Masters RX: 65/45; Pull UpsTeen/Masters RX+: 95/65; Chest to Bar Stimulus/Focus: Move through the deadlifts as quickly and safely […]