WOD / Blog
27 August 2021
Warm-up: Coach’s Choice Strength/Skill: Paused Front Squat (5 x 5 x 5 x 5 x 5 x 5) Start at 50% and get AHAP. Hold 2-second pause in the bottom. Lift on a 3-minute clock. WOD: 3 RFT (9 Minute Cap)21 Kettlebell Swings (1.5/1)15 Goblet Squats (1.5/1)9 Knees to Elbow Teen/Masters RX: 1/25# Stimulus/Focus: This […]
26 August 2021
Warm-up: Coach’s Choice Strength/Skill: Turkish Get Up (10 Minutes to Work the Skill) WOD: 30 Minute EMOTMMinute 1: 2 Turkish Get Ups (1 per side)(70%)Minute 2: ME GHD Sit UpsMinute 3: ME Bike Calories*10 Rounds for Reps Stimulus/Focus: Push yourself as hard as you can. The bike and GHDs will tax you when it comes […]
25 August 2021
Warm-up: Coach’s Choice Strength/Skill: Thruster (20 Minutes to Find Your 1 RM) WOD: For Time (9 Minute Cap)12-9-6-9-12Thruster (75/55)Wall Ball (20/14) Teen/Masters RX: 55/35; 14/10 Stimulus/Focus: A squat and a press. Two weighted movements. Same motion. Different piece of gear. Try to do all work unbroken. Cool Down: ROMWOD
24 August 2021
Warm-up: Coach’s Choice Strength/Skill: Review the Movements WOD: Chipper for Time (35 Minute Cap)100 Jumping Jacks90 Alternating Step Lunges80 Double Unders70 Slam Balls (30/20)60 Ab Mat Sit Ups50 Plate Ground to Overhead (45/25)40 Alternating Snatch (35/20)30 Burpees20 Single-Arm Overhead Squats (35/20)(10 per side)10 Rope Climbs Teen/Masters RX: 20/15 Slam Ball; 25/15 plate; 20/15 DB Stimulus/Focus: […]
23 August 2021
Warm-up: Coach’s Choice Strength/Skill: Clean Complex (15 Minutes to Get Heavy for the Day) Power CleanHang Clean (power or squat)Clean (squat) WOD: 20 Minute Partner AMRAPPartner 1: 5 Power Cleans + 50 Meter Overhead Barbell CarryPartner 2: Rest Female RX: 95#Male RX: 135#Coed RX: 115# Teen/Masters Female RX: 65#Teen/Masters Male RX: 95#Teem/Masters Coed RX: 75# […]