WOD / Blog
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 […]
10 July 2018
Warm-up: Coach’s Choice Strength/Skill: Hang Power Snatch (1 x 1 x 1 x 1 x 1 x 1 x 1) Work towards a heavy single. WOD: 21-15-9 Hang Power Snatch (95/65) Wall Balls (20/14) Stimulus/Focus: This WOD is meant to be light and fast. Aim for less than 10 minutes. Cool Down: 50 Ab Mat Wall […]
09 July 2018
Warm-up: Coach’s Choice Strength/Skill: Front Squat (5 x 5 x 5 x 5 x 5 x 5) Get AHAP! WOD: 6 Minute AMRAP 6 Front Squats (115/75) 3 Ring Dips Stimulus/Focus: This WOD is meant to be moderate in load with a more challenging gymnastics focus. Aim for unbroken ring dips if possible or find a […]
06 July 2018
Warm-up: Coach’s Choice Strength/Skill: Floor Press (5 x 4 x 3 x 2 x 1) Work towards a heavy single. WOD: For Time 100 Meter Run 21 Floor Press (135/95) 200 Meter Run 15 Floor Press (135/95) 300 Meter Run 9 Floor Press (135/95) 400 Meter Run*RX+: 185/135 Stimulus/Focus: This WOD is meant to be heavy. […]