WOD / Blog
18 July 2018
Warm-up: Coach’s Choice Strength/Skill: Back Squat (5 x 5 x 5 x 5 x 5 ) Lift on a 3 minute clock. Start at 60% and get AHAP. WOD: 1-10 Back Squat (95/65) 10-1 Kettlebell Swings (1.5/1) RX+: 135/95; 2/1.5 Stimulus/Focus: This WOD should be light to moderate in load. Strive to go unbroken. Focus on […]
17 July 2018
Warm-up: Coach’s Choice Strength/Skill: Sumo Deadlift (2 x 2 x 2 x 2 x 2 x 2 x 2) Start at 70% of your 1 RM WOD: 15 Minute AMRAP 6 SDL (315/205) 8 Wall Balls (30/20) 10 Box Jumps (30/24) Stimulus/Focus: This WOD is meant to be heavy and challenging. Find a weight and height that challenges […]
16 July 2018
Warm-up: Coach’s Choice Strength/Skill: Rig Work WOD: 20 Minute AMRAP 2 Bar Muscle Ups 10 HSPUsScaled: 6 pull ups, 4 chest to bars and 10 HRPUs Stimulus/Focus: This WOD is meant to focus on more challenging gymnastics movements. Push yourself to go beyond what you think you are capable of–you might be surprised at how much you’ve […]
13 July 2018
Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (5 x 2) Use 90% of your 1 RM and lift on a 2 minute clock. WOD: 1-2-3-4-5-4-3-2-1 Shoulder Press (95/65) 2-4-6-8-10-8-6-4-2 Pull Ups Stimulus/Focus: This WOD is meant to light and fast. Focus on unbroken work and quick transitions. Cool Down: 3 Rounds 200 Meter Row 10 GHD Sit Ups […]
12 July 2018
Warm-up: Coach’s Choice Strength/Skill: Deadlift (15 Minutes to Work the Skill) Practice pulls from the blocks (or in this case the plates). WOD: 10 RFT (20 Minute Time Cap) 10 Deadlifts (155/105) 10 Slam Balls (30/20) Stimulus/Focus: Ten rounds of anything is a grind. Aim for unbroken work and short breaks between movements. Cool Down: ROMWOD
11 July 2018
Warm-up: Coach’s Choice Strength/Skill: Rope Climbs WOD: For Time (35 Minute Time Cap) 400 Meter Run 2 Rope Climbs 50 Burpees 400 Meter Run 2 Rope Climbs 100 Double Unders 400 Meter Run 2 Rope Climbs 50 Burpees 400 Meter Run 2 Rope Climbs Stimulus/Focus: This WOD is meant to be a physical and mental grind. Find […]