WOD / Blog
24 March 2021
Warm-up: Coach’s Choice Strength/Skill: Sumo Deadlift High Pull (5 x 5 x 5 x 5 x 5 ) Start at 75% and get as heavy as possible. Lift on a 3-minute clock. WOD: 4 RFT (20 Minute Cap)25 Sumo Deadlifts (185/135)15 Seated Dumbbell Presses (35/20)400 Meter Run *275/185; 50/35 Stimulus/Focus: A pull, push, and run! […]
23 March 2021
Warm-up: Coach’s Choice Strength/Skill: Power Clean (5 x 4 x 3 x 2 x 1) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: For Time (18 Minutes)-21-15-9-15-21-Power Cleans (95/65)Wall Balls (20/14)*Every (-) Complete 5 Chest to Bar Pull Ups Stimulus/Focus: The rep count should allow you to do a lot of […]
22 March 2021
Warm-up: Coach’s Choice Strength/Skill: Snatch from Below the Knee (15 Minutes to Work the Skill) WOD: 4 RFT (16 Minute Cap)15 Double Unders30 Alternating Hang KB Snatches (1.5/1)10 KB Overhead Squats (1.5/1) (5 per side) Stimulus/Focus: This will be a challenging metcon for most. Try to do the dubs unbroken and the snatches in no […]
18 March 2021
Warm-up: Coach’s Choice Strength/Skill: Review the Movements WOD: 15 Minute GAFAP1 Double Under1 Kettlebell Swing (1.5/1)1 Up and Over 2, 3, 4 . . . Stimulus/Focus: Active recovery before 21.2 tomorrow. Work as hard as you want to work. Cool Down: ROMWOD
17 March 2021
Warm-up: Coach’s Choice Strength/Skill: Partner Deadlift (15 Minutes to Work the Skill) WOD: Happy St. Patrick’s Day 17 Minute Partner WOD Partner A: 17 Slam Balls (30/20)Partner B: ME Row (Calories)SwitchPartner A: 17 Strict Push UpsPartner B: ME Row (Calories)SwitchPartner A: 17 Goblet Squats (1.5/1)Partner B: ME Row (Calories)SwitchPartner A: 17 Pull UpsPartner B: ME […]
16 March 2021
Warm-up: Coach’s Choice Strength/Skill: Dynamic Front Squats (15 Minutes to Work the Skill)Using bands, make the bar have a dynamic load. WOD: 6 Minute AMRAP3 Front Squats (45/35)3 Box Jumps (30″) *Rest 2 Minutes Before the Next Couplet. Stimulus/Focus: The bar is light, but the box is high. Make sure to push yourself to new […]