WOD / Blog
17 June 2019
Warm-up: Coach’s Choice Strength/Skill: Push Press (4 x 4)Use 80% of your 1 RM for all sets. Lift on a 2-minute clock. WOD: 5 RFT50 Double Unders15 Push Press (75/55)10 Toes to Bar Stimulus/Focus: This WOD will be taxing on your shoulders and breathing. Find a place to rest both. Try to be consistent. Aim […]
14 June 2019
Warm-up: Coach’s Choice Strength/Skill: Deadlift (4 x 4 x 4 x 4 )Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: 12 Minute AMRAP4 Deadlifts (275/185)8 Wall Balls (20/14)(12/10) Stimulus/Focus: This WOD is meant to be heavy and hard. It will challenge you muscularly and cardiovascularly. Aim for 6-8 rounds. Cool Down: […]
13 June 2019
Warm-up: Coach’s Choice Strength/Skill: Rope Work WOD: 5-Person Team WOD*Complete 75 Rope Climbs for Time*Accumulate AMRAP of:-GHD Sit Ups-Ring Dips-Bike Cals Each team will have one rope, one bike, one GHD and one set of rings. Strategize however you would like. There are two separate scores-time and reps. Stimulus/Focus: Have fun working skills we don’t […]
12 June 2019
Warm-up: Coach’s Choice Strength/Skill: Push Jerk (2 x 2 x 2 x 2 x 2)Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 10 RFT3 Push Jerk (115/75)6 Pull Ups9 Air Squats RX+: 135/95; Chest to Bar Stimulus/Focus: Push, pull, Squat . . . all the the things. Aim for unbroken work […]
11 June 2019
Warm-up: Coach’s Choice Strength/Skill: Power Snatch (20 Minutes to Find Your 1 RM) WOD: 15-12-9-12-15 (20 Minute Time Cap)Power Snatch (95/65)Toes to Bar Stimulus/Focus: This WOD is light to moderate in load and advanced in gymnastics. The rep scheme is short to encourage you to aim for bigger sets. Try to avoid singles for the […]
10 June 2019
Warm-up: Coach’s Choice Strength/Skill: Back Squat (5 x 5 x 5 x 5 x 5 )Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: For Time400 Meter Run100 Meter Walking Lunge100 Back Squats (95/65)100 Meter Walking Lunge400 Meter Run Stimulus/Focus: This WOD will be hard on the legs. Find a pace you […]