WOD / Blog
07 June 2019
Warm-up: Coach’s Choice Strength/Skill: Clean (3 x 3 )Use 80% for all sets. Lift on a 2-minute clock. WOD: 4 RFT5 Cleans (95/65)10 Pull Ups RX+: 135/95; chest to barsStimulus/Focus: This WOD is meant to be light and fast. Aim for less than 10 minutes. Cool Down: Gymnastics Reps
06 June 2019
Warm-up: Coach’s Choice Strength/Skill: Max Height Box Jump WOD: 10 Minute GAFAP1 Box Jump (24/20)1 Ab Mat Sit Up Stimulus/Focus: Up and down! Try to avoid getting dizzy! 🙂 Cool Down: ROMWOD
05 June 2019
Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 2)Use 85% of your 1 RM. Lift on a 3-minute clock. WOD: 20 Minute AMRAP5 Bar Muscle Ups10 Bar Facing Burpees15 Deadlifts (185/135)20 Wall Balls (20/14) Stimulus/Focus: Move steadily. Take short breaks. Keep moving. Cool Down: Gymnastics Reps
04 June 2019
Warm-up: Coach’s Choice Strength/Skill: Front Squat (20 Minutes to Find Your 1 RM) WOD: 21-15-9Front Squat (135/95)KB Swings (1.5/1)400 Meter Run Focus/Stimulus: Moderate weight and load. Aim for completing each round with no more than 2 sets. Take short breaks when needed. Strive for less than 15 minutes. Cool Down: Gymnastics Reps
03 June 2019
Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (5 x 5)Use 80% for all sets. Lift on a 3-minute clock. WOD: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 (25 Minute Time Cap)Shoulder Press (65/45)*10 Double Unders BETWEEN Each Set Stimulus/Focus: This WOD is greuling on the shoulders. Aim for unbroken work. Rest as needed between sets to achieve this. Cool Down: Gymnastics Reps
31 May 2019
Warm-up: Coach’s Choice Strength/Skill: Push Jerk (20 Minutes to Find Your 1 RM) WOD: 5 RFTPartner A: 5 Push Jerk (60%)Partner B: OH Barbell Hold (60% of Split Jerk)*Switch*Do not let barbells touch the ground during above work20 Ab Mat Sit Up Wall Ball Passes (20/14) Stimulus/Focus: Fun partner day! Don’t drop the barbells until […]