WOD / Blog
06 August 2021
Warm-up: Coach’s Choice Strength/Skill: Front Squat (5 x 5 ) Use 80% for all sets. Lift on a 3-minute clock. WOD: 3 RFT (20 Minute Cap)400 Meter Run30 Front Squats (45/35)20 Strict Push Ups Teen/Masters RX: 35/25 Stimulus/Focus: The longer rep schemes will be tough for some. Try to only break once on each movement […]
05 August 2021
Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (15 Minute Death By Shoulder Press) Use 65% for all sets. Start with one rep in the first minute. Add one rep each minute. The work must be completed unbroken. If/when you “die,” go back the last number you completed and lift that for the remaining minutes. WOD: For […]
04 August 2021
Warm-up: Coach’s Choice Strength/Skill: Sumo Deadlift (10 x 10 x 10 x 10 x 10) Start at 50% and get AHAP. Lift on a 3-minute clock. WOD: 10 Minute EMOTM5 Deadlifts (135/95)5 Burpees5 Air Squats Teen/Masters RX: 95/65 Stimulus/Focus: The point of this workout is to work as fast as you can in order to […]
03 August 2021
Warm-up: Coach’s Choice Strength/Skill: Handstand Walk Skill Work WOD: Five 5-Minute AMRAPs. One minute to rest in between each one. Each run counts as one rep. Each 5′ distance of the movement counts as rep. 5-Minute AMRAP100 Meter Run50′ Walking Lunge 5-Minute AMRAP100 Meter Run50′ Bear Crawl 5-Minute AMRAP100 Meter Run50′ Duck Walk 5-Minute AMRAP100 […]
02 August 2021
Warm-up: Coach’s Choice Strength/Skill: Snatch (20 Minutes to Find 1 RM) WOD: Opposing Ladder for Time (25 Minute Cap)10-9-8-7-6-5-4-3-2-1Snatch (60% of Today’s Heaviest)1-2-3-4-5-6-7-8-9-10Strict Pull Up RX+: 70% and strict chest to bar Stimulus/Focus: This workout is meant to be moderately challenging and somewhat slow. Much of the work will be done in singles. Try to […]