WOD / Blog
26 April 2021
Warm-up: Coach’s Choice Strength/Skill: Floor Press (8 x 4 ) Use 80% for all sets. Lift on a 2-minute clock. WOD: For Time (20 Minute Cap)100 Floor Press (95/65)75 Sit Ups50 Pull Ups Teen/Master RX: 65/45 Stimulus/Focus: This one is just a grind. Break your work into manageable sets and aim for short rest times. […]
23 April 2021
Warm-up: Coach’s Choice Strength/Skill: Snatch (2 x 2 x 2 x 2 x 2 ) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 5 RFT (20 Minute Cap)5 Snatch (115/75)100 Meter Farmer’s Carry (50/35 x 2)10 Seated Knees to Elbow Teen/Master’s RX: 75/55; 35/20 Stimulus/Focus: This workout will be hard on […]
22 April 2021
Warm-up: Coach’s Choice Strength/Skill: Deadlift (Tabata Holds) 1st Round of Tabata @ 60%2nd Round of Tabata @ 65%3rd Round of Tabata @ 70%4th Round of Tabata @ 75% *8 Rounds of 20 Second Holds at Each Weight.*1 Minute between Rounds to Change Weight*19 Total Minutes*Score is heaviest bar used to complete a round WOD: 12 […]
21 April 2021
Warm-up: Coach’s Choice Strength/Skill: Turkish Get Up (10 Minutes to Work the Skill) Use the time to get AHAP using a barbell and weights. WOD: 20 Minute EMOTMEven: 2 Turkish Get Ups @ 80%Odd: ME Ab Mat Sit Ups Stimulus/Focus: This workout will be very taxing on the midline. Make each TGU perfect. Push hard […]
20 April 2021
Warm-up: Coach’s Choice Strength/Skill: Front Squat (3 x 4) Use 85% for all sets. Lift on a 3-minute clock. WOD: For Time (25 Minute Cap)10 Front Squats (75/55)10 Bar Hops100 Meter Run20/20/200 Meter Run30/30/300 Meter Run40/40/400 Meter Run50/50/500 Meter Run Teen/Master’s RX: 55/35Stimulus/Focus: This WOD should be light and fast, but cardiovascularly taxing. Aim to […]