WOD / Blog
11 July 2019
Warm-up: Coach’s Choice Strength/Skill: Front Squat (5 x 5 x 5)Start at 75% and get AHAP. LIft on a 3-minute clock. WOD: 10 Minute GAFAP1 Front Squat (135/95)1 Bar Facing Burpee2/2, 3/3, . . . Stimulus/Focus: This will be cardiovascularly taxing. Find a good pace and try to stay with it. Cool Down: ROMWOD
10 July 2019
Warm-up: Coach’s Choice Strength/Skill: Review WOD Movements-DB and KB Work WOD: Chipper Time!50 HRPUs45 KB Swings (1.5/1)40 Step Lunges35 Knees to Elbow30 KB Snatch (alternating)(1.5/1)25 Goblet Squats (1.5/1)20 Chest to Bars15 DB Push Press (50/35)10 Pistols5 DB Cleans (50/35) Stimulus/Focus: Chip away at each movement. Short work, short breaks. Cool Down: Gymnastics Reps
09 July 2019
Warm-up: Coach’s Choice Strength/Skill: Power Snatch (2 x 2 x 2 x 2 x 2 x 2 )Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 6 RFT10 Power Snatch (75/55)25 Double Unders400 Meter Run Stimulus/Focus: Strive for less than 24 minutes. Cool Down: Gymnastics Reps
08 July 2019
Warm-up: Coach’s Choice Strength/Skill: Deadlift (Work to WOD Weight) WOD: 12 Minute AMRAP3 Deadlifts (315/205)6 Box Jumps (24/20) Stimulus/Focus: This should be heavy. Aim for 10 rounds. Cool Down: Gymnastics Reps
05 July 2019
Warm-up: Coach’s Choice Strength/Skill: Rope Climbs WOD: 15-10-5-10-15BurpeesPull Ups*1 Rope Climb BETWEEN each round. Stimulus/Focus: Embrace the suck! Aim for less than 12 minutes. Cool Down: Gymnastics Reps
04 July 2019
Warm-up: Coach’s Choice Strength/Skill: Review the WOD movements and find a partner! WOD: 1775 (Partner Version)60-Minute AMRAP:17 Power Cleans, 135/9575 Squats Unload the barbell and carry it 200 meters away.Return to the plates and then carry one forward to the barbell.Retrieve the second plate, carry it forward and reload the barbell for the next round. […]