WOD / Blog
14 January 2020
Warm-up: Coach’s Choice Strength/Skill: Snatch (5 x 5)Do all sets at 70%. Lift on a 3-minute clock. WOD: Three 6-Minute AMRAPs6 Minute AMRAP6 Snatch (80%)12 Double UndersRest 2 Minutes Then, 6 Minute AMRAP6 Snatch (70%)12 Double UndersRest 2 Minutes Then, 6 Minute AMRAP6 Snatch (60%)12 Double Unders Stimulus/Focus: This WOD is meant to build your […]
13 January 2020
Warm-up: Coach’s Choice Strength/Skill: Floor Press (7 x 7 x 7 x 7 x 7 x 7)Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: For Time (12 Minute Cap)21-18-15-12-9-6-3Floor Press (95/65)3-6-9-12-15-18-21Toes to Bar Stimulus/Focus: This WOD will be tough on the shoulders. Aim to do your smaller sets unbroken, but plan […]
10 January 2020
Warm-up: Coach’s Choice Strength/Skill: High Hang Power Snatch (20 Minutes to Find Your 1 RM) WOD: 20 Minute EMOTMEven: 2 Complexes (60% from today)Odd: 8 Calories (Row) Complex: HHPS, HPS, PSRX+: 80% and 10 calories Stimulus/Focus: This WOD is designed to give you a chance to work a complex while fatigued. Push hard on the […]
09 January 2020
Warm-up: Coach’s Choice Strength/Skill: Deadlift (Refine the Technique) WOD: Death By Deadlifts*Minute 1: 1 Deadlift (95/65)*Minute 2: 2 Deadlifts (95/65)*Add one rep each minute until you cannot lift the required number of reps in the minute. Stimulus/Focus: This WOD will be taxing on your grip. Take advantage of the rest the early rounds provide. When […]
08 January 2020
Warm-up: Coach’s Choice Strength/Skill: Back Squat (5 x 5)Use 85% for all sets. 5-second descent. Lift on a 3-minute clock. WOD: 5 RFT (15 Minute Cap)15 Back Squats (95/65)1 Bear Crawl Stimulus Focus: This will be taxing on the legs and lungs. Work quickly. Back squats should be unbroken. Cap is 15 minutes to allow […]
07 January 2020
Warm-up: Coach’s Choice Strength/Skill: Push Press (15 Minutes to Find Your 1 RM) WOD: For Time (30 Minute Cap) 1 round of:150 double-unders30 push presses, ½ body weight6 legless rope climbs, 15 ft. Then, 2 rounds of:75 double-unders15 push presses, ½ body weight3 legless rope climbs, 15 ft. Then, 3 rounds of:50 double-unders10 push presses, […]