WOD / Blog
25 September 2018
Warm-up: Coach’s Choice Strength/Skill: Split Jerk (6 x 2 ) Use 75% of your 1 RM. Lift on a 2-minute clock. WOD: 10 1-Minute Rounds 25 Air Squats ME Split Jerks (95/65) Score=Total Reps (Squats and Split Jerks) RX+: 135/95 Stimulus/Focus: Aim for fast, but correct, full range of motion air […]
24 September 2018
Warm-up: Coach’s Choice Strength/Skill: Deadlift (Time to Work on Positions) WOD: 2 RFT (40 Minute Time Cap) 400 Meter Farmer’s Carry (25/15 in each hand–carried on edges) 40 Double Unders 40 Deadlifts (155/105) 40 Pull Ups Stimulus/Focus: This WOD is meant to test your mental fortitude and grip. They will both want […]
21 September 2018
Warm-up: Coach’s Choice Strength/Skill: Overhead Lunge Time to work the skill. Play with various objects and weights to see what you can do! WOD: For Time 100 Meters Walking Lunge 100 HRPUs 100 Slam Balls (30/20) 100 Pull Ups 100 Meters Walking Lunge Stimulus/Focus: This WOD will be a mental challenge. Don’t […]
20 September 2018
Warm-up: Coach’s Choice Strength/Skill: Run Mechanics WOD: Griff Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad. Stimulus/Focus: Run fast and don’t fall down! Cool Down: ROMWOD
19 September 2018
Warm-up: Coach’s Choice Strength/Skill: Review the WOD movements-ROM, standards, efficiency! WOD: Morrison (Time) 50-40-30-20-10 Wall-Ball Shots, 20# Box Jumps, 24″ Kettlebell Swings, 53# In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010 Female RX: 14#, 20″, 35# Stimulus/Focus: This WOD is […]
18 September 2018
Warm-up: Coach’s Choice Strength/Skill: Turkish Get Up (Work the Skill with Odd Objects) WOD: For Time (15 Minute Time Cap) 1000 Meter Row Buy In 50-40-30-20-10 Ab Mat Sit Ups Single Unders 1000 Meter Row Buy Out Stimulus/Focus: This WOD is designed to tax your motor. Everything should allow you to move […]