WOD / Blog
17 September 2021
Warm-up: Coach’s Choice Strength/Skill: Front Squat (2 x 2 x 2 x 2 x 2) Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: 16 Minute AMRAP12 Kettlebell Swings (2/1.5)(1.5/1)8 Front Squats (135/95)(95/65)4 Strict Handstand Push Ups (Seated Dumbbell Presses 35/20) Stimulus/Focus: This is a challenging workout. If scaling, make sure to […]
16 September 2021
Warm-up: Coach’s Choice Strength/Skill: Rope Climb Skill Work WOD: Out and Back For Time (25 Minute Cap)5 Rope Climbs10 Dumbbell Thrusters (50/35)(35/20)15 Chest to Bar20 Burpees25 Calories on Rower20 Burpees15 Chest to Bar10 Dumbbell Thrusters (50/35)(35/20)5 Rope Climbs Stimulus/Focus: A great little out and back. Try to set a steady pace and maintain it on […]
15 September 2021
Warm-up: Coach’s Choice Strength/Skill: Review Power Snatch and Get Ready for Randy! WOD: Randy: For Time75 Power Snatches, 75# / 55# Teen/Masters RX: 55/35 In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Stimulus/Focus: Hero benchmark WOD! Go for […]
14 September 2021
Warm-up: Coach’s Choice Strength/Skill: Split Jerk (5 x 5 ) Use 75% for all sets. Lift on a 3-minute clock. WOD: Karen is a Jerk (15 Minute Cap)150 Wall Balls (20/14)(14/10)*Every time you break, perform 1 split jerk (115/75)(75/55) RX+: 12’/10′ target and 165/115; 115/75 Stimulus/Focus: Do large sets of wall balls. Push yourself to […]