WOD / Blog
25 February 2021
Warm-up: Coach’s Choice Strength/Skill: Deadlift (3 x 3 x 3 x 3 x 3 ) Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: 10 RFT (12 Minute Cap)10 Deadlifts (185/135)10 Strict Push Ups Stimulus/Focus: A pull and a push-weightlifting and gymnastics. The moderate weight, simple movement, and low rep scheme should […]
24 February 2021
Warm-up: Coach’s Choice Strength/Skill: Split Jerk (2 x 2 x 2 x 2 x 2) Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: For Time (9 Minute Cap)21-15-9Split Jerks (95/65)42-30-18Air Squats RX+: 135/95 and pistols Stimulus/Focus: This should be a fast moving work out. The work should be either unbroken or […]
23 February 2021
Warm-up: Coach’s Choice Strength/Skill: Clean (2 x 2 x 2 x 2 x 2) Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: For Time (20 Minutes)10-9-8-7-6-5-4-3-2-1Clean (95/65)Handstand Push Ups RX+: 115/75, strict HSPUs, and one bar muscle up after each round Stimulus/Focus: Lifting and gymnastics-a squat and a push. Low rep […]
22 February 2021
Warm-up: Coach’s Choice Strength/SkillReview the WOD movements! WODMetcon (Time)”Filthy Fifty-ish!”Happy 56th Birthday, Coach Marc! 56 Box Jumps (24/20)56 Jumping Pull Ups56 Kettlebell Swings (1 pood/25#)56 Alternating Step Lunges56 Knees to Elbow56 Push Press (45/25)56 Supermans (2-second hold)56 Wall Balls (20/14)56 Burpees56 Double Unders Stimulus/Focus: Chipper time! Break when needed, but keep them short. Aim for […]
03 April 2020
Warm-up: Coach’s Choice Strength/Skill: Power Snatch (3-3-2-2-1-1)Start at 75% and increase by 5% each round. Lift on a 3-minute clock. WOD: 12 Minute AMRAP4 Power Snatch (95/65)8 Front Rack Lunges (95/65) RX+: 115/75 and Overhead Lunges Stimulus/Focus: Try to complete your work without breaking. Rest as needed between movements to make this possible. Aim for […]