WOD / Blog
01 June 2021
Warm-up: Coach’s Choice Strength/Skill: Back Squat (5 x 5 x 5 x 5 x 5 ) Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: For Time (25 Minute Cap)-21-15-9-Back Squat (95/65)*Run 800 Meters at each (-) RX+: 135/95Teen/Masters RX: 65/45Teen/Masters RX+: 95/65 Stimulus/Focus: This is a leg workout! Run fast (that […]
31 May 2021
Warm-up: Coach’s Choice Strength/Skill: Get Ready to Work! WOD: The Don For time:66 Deadlifts, 110#66 Box jump, 24″66 Kettlebell swings, 1.5 pood66 Knees to elbows66 Sit-ups66 Pull-ups66 Thrusters, 55#66 Wall ball shots, 20#66 Burpees66 Double-unders In honor of U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, died on June 6, 2010To learn […]
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. […]