WOD / Blog
22 January 2020
Warm-up: Coach’s Choice Strength/Skill: Power Clean (20 Minutes to Find Your 1 RM) WOD: For Time (20 Minute Cap)100-90-80-70-60Double Unders50-45-40-35-30 Stimulus/Focus: This is Annie’s big sister! 🙂 Have fun with her! Cool Down: Run, bike or row for 3-5 minutes
21 January 2020
Happy 50th Birthday, Coach Lance! Let’s take on Filthy Fifty to “celebrate” Coach Lance today! Make sure to wish him a Happy Birthday! Warm-up: Coach’s Choice Strength/Skill: Review WOD Movements for Filthy Fifty! WOD: Filthy Fifty For Time50 Box jumps, 24″50 Jumping pull-ups50 Kettlebell swings, 1 pood50 steps Walking Lunge50 Knees to elbows50 Push press, […]
20 January 2020
Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (3 x 3 x 3 x 3 x 3 )Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: For Time (30 Minute Cap)1 Round30 Pull Ups60 HRPUs90 Air SquatsThen, 2 Rounds15 Pull Ups30 HRPUs45 Air SquatsThen, 3 Rounds10 Pull Ups20 HRPUs30 Air Squats Stimulus/Focus: Time to […]
17 January 2020
Warm-up: Coach’s Choice Strength/Skill: Front Squat (3 x 3 x 3 x 3 x 3 x 3)Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: 22 Minute AMRAP12 Front Squats (95/65)10 Calorie Row8 HSPUs *RX+: 135/95; strict Stimulus/Focus: This WOD’s long time domain will challenge many of you to continue moving. Aim […]
16 January 2020
Warm-up: Coach’s Choice Strength/Skill: Turkish Get Up (10 Minutes to Work the Skill) WOD: 10 Minute EMOTM2 DB TGU (50/35) Stimulus/Focus: Time to work a skill we don’t practice often. This movement will develop midline stability and strength that will transfer over to all your major lifts. Spend time on it. Cool Down: ROMWOD