WOD / Blog
09 June 2021
Warm-up: Coach’s Choice Strength/Skill: Get Ready for Fran! WOD: Fran 21-15-9 Thrusters, 95# / 65# Pull-ups Stimulus/Focus: Benchmark time! Go for a PR! Teen/Masters RX: 65/45 Cool Down: ROMWOD
08 June 2021
Warm-up: Coach’s Choice Strength/Skill: Deadlift (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: 5 RFT (15 Minute Cap)10 Box Jumps (24/20)20 Ab Mat Sit Ups30 Double Unders Stimulus/Focus: Jump, jump! Legs are going to be tired. Push […]
07 June 2021
Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (4 x 8) Use 75% for all sets. Lift on a 3-minute clock. WOD: 20 Minute AMRAP5 Dumbbell Shoulder Press (50/35)10 Weighted Box Step Overs (50/35)(24/20)*Use two dumbbells for both movements.*On weighted step overs, both feet must touch the top of the box and the DBs must be in […]
04 June 2021
Warm-up: Coach’s Choice Strength/Skill: 3-Position Snatch (1 x 1 x 1 x 1 x 1 x 1 x 1 ) Start at 70% of your 1 RM snatch. Get AHAP. Lift on a 3-minute clock. Complex=High Hang Snatch, Hang Snatch, Snatch WOD: 6 RFT (15 Minute Cap)6 Power Snatch (95/65)12 Buprees over the Bar Teen/Masters […]
03 June 2021
Warm-up: Coach’s Choice Strength/Skill: Rope Climbs WOD: 7 Minute AMRAP7 Dumbbell Push Jerk (50/35)1 Rope Climb Teen/Masters: 35/20Stimulus/Focus: All dumbbell work should be unbroken, but challenging. Aim for 6 rounds. 7 Minute AMRAP7 Dumbbell Squats (50/35)(DBs can rest on shoulders or you can hold them in the front rack position)1 Rope Climb Teen/Masters RX: 35/20Stimulus/Focus: […]
02 June 2021
Warm-up: Coach’s Choice Strength/Skill: Review Floor Press and Load 60% for the WOD WOD: 5 Four-Minute Rounds for RepsMax Effort Unbroken Floor Press (60% of 1 RM) Stimulus/Focus: Push yourself as hard as you can in each round. Work until failure. Your score is the total reps in all five rounds. Cool Down: ROMWOD