WOD / Blog
06 January 2020
Warm-up: Coach’s Choice Strength/Skill: Set up your station for “The 12 Days of Christmas” WOD! WOD: The Twelve Days of Christmas (Time)1 – Wall Walk2 – KB Swings (1.5/1)3 – Pull Ups4 – Wall Balls (20/14)5 – HRPUs6 – Slam Balls (30/20)7 – Ab Mat Sit Ups8 – G20 (45/25)9 – Burpees10 – Med Ball […]
03 January 2020
Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (8 x 8 x 8)Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 25-Minute Clock As many rounds as possible in 5 minutes of: 10 strict pull-ups20 strict push-ups30 air squats Then, as many rounds as possible in 5 minutes of: 8 strict pull-ups16 strict push-ups24 […]
02 January 2020
Warm-up: Coach’s Choice Strength/Skill: DB Work WOD: DB DT-5 RFT (20 Minute Cap)12 DB Deadlifts (50/35)9 DB Hang Power Cleans (50/35)6 DB Push Jerk (50/35) Stimulus/Focus: If you have a DT time, don’t even bother looking it up. This will be a completely different beast. So hard on grip and midline stability. Cool Down: 50 […]
01 January 2020
Warm-up: Coach’s Choice Strength/Skill: Reveiw the WOD Movements and Make a Board! WOD: “2020” for Time (45 Minute Cap)20 Movements-20 Reps Each*Complete in ANY order you would like. Must finish one movement before moving to the the next. Can use any weights/heights, etc you would like.* GHD Sit UpsGHD ExtensionsBox JumpsCalories on BikeCalories on RowKB […]
31 December 2019
Warm-up: Coach’s Choice Strength/Skill: Clean (10 Minute EMOTM)Two cleans (at 90%) every minute of the minute for 10 Minutes. WOD: 150 Wall Balls for Time*Every time you break, complete 3 burpees.*A break is a break-any time you drop the ball or stop your movement pattern are examples of breaks. Stimulus/Focus: Karen with a challenge! Aim […]
30 December 2019
Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 5 )Use 80% for all sets. Lift on a 3-minute clock. WOD: 10 Minute AMRAP5 Deadlifts (135/95)5 Slam Balls (30/20) Stimulus/Focus: This should be light and fast and definitely unbroken. It will be a gasser. Take short breaks when needed, but strive to keep moving. Aim for 20 […]