WOD / Blog
10 October 2018
Warm-up: Coach’s Choice Strength/Skill: Rope Climbs WOD: 20 Minute Partner AMRAP Partner A: 2 Rope Climbs Partner B: ME Weighted Box Step Overs (50/35)(24/20) *Switch Stimulus/Focus: This WOD is meant to focus on skill. Practice efficiency on the rope. The 20 minute time domain will make this a grind. Just keep moving. […]
09 October 2018
Warm-up: Coach’s Choice Strength/Skill: Deadlift (10 Minute Death By) Use 90% of your 1 RM for all lifts. Start with one rep and add one rep each minute until you can’t complete the reps in the minute. Then back down to the number you can complete and stay there for the rest of the time. […]
08 October 2018
Warm-up: Coach’s Choice Strength/Skill: Power Clean (6-5-4-3-2-1) Start at 70% and get AHAP. Lift on a 3 minute clock. WOD: 5 Rounds 6 Power Cleans (135/95) 12 Kettlebell Swings (1.5/1) 24 Double Unders Stimulus/Focus: This WOD is meant to be moderate in load. It will be very grip intensive. Consider singles on […]
05 October 2018
Warm-up: Coach’s Choice Strength/Skill: Row mechanics WOD: 15 Minute AMRAP 5 Burpees 10 Sit Ups 20 Double Unders 100 Meter Run Stimulus/Focus: This WOD is meant to push you cardiovascularly. Aim for 6 rounds. Cool Down: Tabata Bar Hangs
04 October 2018
Warm-up: Coach’s Choice Strength/Skill: Get ready for Fran! WOD: Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Stimulus/Focus: Benchmark WOD! Go for a PR! Cool Down: ROMWOD
03 October 2018
Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 5 ) Use 85% for all sets. Lift on a 3-minute clock. WOD: 10 Minute AMRAP 5 Deadlifts (165/115) 5 Box Jumps (24/20) Stimulus/Focus: This WOD is moderate in weight and height. Aim for 15 rounds. Cool Down: Tabata Banded Stretches 4 Rounds Achilles […]