WOD / Blog
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 […]
17 September 2018
Warm-up: Coach’s Choice Strength/Skill: HSPU and Pistol Progressions WOD: 20 Minute AMRAP 4 Pull Ups 8 HRPUs 16 Air Squats RX+: C2B, HSPUs, Pistols Stimulus/Focus: This WOD is meant to keep you moving. You may mix the RX+ and RX movements. Find something to focus on that will challenge you. […]
14 September 2018
Warm-up: Coach’s Choice Strength/Skill: Goat Work WOD: 3-Minute Max Effort/2-Minute Break Rope Climb Double Under Muscle Up Bike Calories Ab Mat Sit Ups Score=Total Reps Stimulus/Focus: This WOD is meant to see how hard you can push–cardiovascularly and mentally. Just keep going. Cool Down: Tabata Side Plank Holds
13 September 2018
17 September 2018 Warm-up: Coach’s Choice Strength/Skill: HSPU and Pistol Progressions WOD: Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats 20 Minute AMRAP 4 C2B 8 HSPUs 12 Pistols Stimulus/Focus: This WOD is meant to keep you moving. You may mix the RX+ and RX movements. Find something […]
12 September 2018
Warm-up: Coach’s Choice Strength/Skill: DB Work-Target the Overhead Squat WOD: Partner 25 Minute AMRAP 400 Meter DB Carry (50/35) Partner A: 20 DB Overhead Squats (50/35) Partner B: DB Overhead Hold (50/35) *Switch 400 Meter DB Carry (50/35) Partner A: 20 DB Overhead Step Lunges (50/35) Partner B: DB Overhead Hold (50/35) *Switch […]