WOD / Blog
30 October 2018
Warm-up: Coach’s Choice Strength/Skill: Deadlift (4 X 4) Use 80% for all sets. Lift on a 3-minute clock. WOD: For Time 2-4-6-8-10 Deadlifts 10-20-30-40-50 HRPUs Male RX weights: 245/225/205/185/155 Female RX weights: 165/155/145/135/105 Stimulus/Focus: This WOD is designed to be moderate in load and higher in volume. Work on virtuosity–move well […]
29 October 2018
Warm-up: Coach’s Choice Strength/Skill: Floor Press (20 Minutes to Find Your 1 RM) WOD: For Time 20-16-12-16-20 Floor Press (95/65) 10-8-6-8-10 Step Lunges (95/65) Stimulus/Focus: Light floor press and moderate step lunges. Go unbroken on floor press if possible. The descending and then ascending rep scheme will be a mental challenge. […]
26 October 2018
Warm-up: Coach’s Choice Strength/Skill: Goat Work: Choose 4 goats and spend 5 minutes on each one of them. WOD: 4 Sprints Stimulus/Focus: Move as quickly as you can through each of these WODs in order to give yourself as much time to recover as possible. 5 Minute Cap 21-15-9 Pull Up […]
25 October 2018
Warm-up: Coach’s Choice Strength/Skill: Power Snatch (2 x 2 x 2 x 2 x 2 ) Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: 10 1-Minute Rounds 10 Burpees over the Bar ME Power Snatch (90% of your heaviest double from today) Cool Down: ROMWOD
24 October 2018
Warm-up: Coach’s Choice Strength/Skill: Snatch Grip Deadlift (15 Minutes to Work the Skill) WOD: 15 Minute AMRAP 5 Snatch Grip Deadlift (80%) 1 Bear Crawl Stimulus/Focus: This will be a slow grind. Aim for 7-8 rounds. Cool Down: Tabata V-Ups
23 October 2018
Warm-up: Coach’s Choice Strength/Skill: Push Press (6 x 6 x 6) Get AHAP. Lift on a 3-minute clock. WOD: Fight Gone Bad (3 Rounds for reps) Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute each movement 1-minute rest Female RX: 14# ball, […]