WOD / Blog
17 October 2019
Warm-up: Coach’s Choice Strength/Skill: Review WOD Movements WOD: 20 Minute Partner AMRAP50 Slam Balls (30/20)50 Wall Balls (20/14)50 Kettlebell Swings (1.5/1)*One partner works, one partner rests* Stimulus/Focus: Have fun with a partner. Use it as active rest for tomorrow’s open WOD or go as hard as you can. Cool Down: ROMWOD
16 October 2019
16 October 2019 Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (10 x 10 x 10 x 10)Start at 50% and get AHAP. Lift on a 3-minute clock. WOD: 5 Rounds (15 Minute Cap)10 Burpees15 Overhead Squats (95/65)20 Double Unders Stimulus/Focus: This WOD will tax you cardiovascularly. If the prescribed weight is too heavy for you, find […]
15 October 2019
Warm-up: Coach’s Choice Strength/Skill: Floor Press (20 Minutes to Find Your 1 RM) WOD: For Time (20 Minute Cap)5 Floor Press (185/135)25 Pull Ups10 Floor Press (155/105)15 Chest to Bar15 Floor Press (135/95)5 Bar Muscle Ups Stimulus/Focus: This WOD is meant to be heavy in load and advanced in movement. Make sure that you scale […]
14 October 2019
Warm-up: Coach’s Choice Strength/Skill: Clean (15 Minutes to Find Your Heavy for the Day) WOD: 30 Minute ClockEvery 3 Minutes:1 Clean + 2 Front Squats (85% from Strength) Stimulus/Focus: The WOD is meant to develop your strength and muscular stamina. Push yourself to lift heavy! Cool Down: Tabata Plank Holds
10 October 2019
Warm-up: Coach’s Choice Strength/Skill: Review the WOD Movements WOD: 3 Rounds1 Minute Bike Cals1 Minute GHD Extensions1 Minute Up and Overs1 Minute Muscle Ups1 Minute Rope Climbs Stimulus/Focus: This WOD is meant to be an active recovery day before 20.1. It incorporates some movements we don’t get to do often. You can push your body […]
09 October 2019
Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 5 x 5 x 5 x 5)Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: 10 RFT (15 Minute Cap)10 Deadlifts (155/105)10 HSPUs Stimulus/Focus: This WOD is meant to be light and fast. The deadlifts should be fast and unbroken-or in no more than 2 […]