WOD / Blog
30 May 2019
Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 5 x 5 x 5 x 5)Start at 60%. Two-second pause at the top. Get AHAP. Lift on a 3-minute clock. WOD: For Time400 Meter Run20 Deadlifts (135/95)100 Double Unders300 Meter Run15 Deadlifts (135/95)75 Double Unders200 Meter Run10 Deadlifts (135/95)50 Double Unders100 Meter Run5 Deadlifts (135/95)25 Double Unders […]
29 May 2019
Warm-up: Coach’s Choice Strength/Skill: Floor Press (10 x 10 x 10)Start at 50% of your 1 RM and get AHAP. Lift on a 3-minute clock. WOD: 15 Minute AMRAP9 Floor Press (95/65)6 Toes to Bar3 HSPUs *RX+: 135/95 and strict T2B and HSPUs (no mixing of rx and rx+) Stimulus/Focus: The short rep scheme allows […]
28 May 2019
Warm-up: Coach’s Choice Strength/Skill: Power Snatch (4 x 2)Use 75% of your 1 RM for all sets. Lift on a 2-minute clock. WOD: For Time25-20-15-10-5Snatch (65/45)5-4-3-2-1Ring Muscle UPs Stimulus/Focus: This WOD is designed to be light in load, moderate in volume and advanced in skill. Pace yourself on the snatches to avoid cardiovascular fatique. Choose […]
27 May 2019
Warm-up: Coach’s Choice Strength/Skill: Review WOD movements and get ready to work! WOD: Lumberjack 20 (Time)20 Deadlifts, 275#Run 400m20 Kettlebell swings, 70#Run 400m20 Overhead Squats, 115#Run 400m20 BurpeesRun 400m20 Chest-To-Bar Pull-upsRun 400m20 Box Jumps, 24″Run 400m20 Dumbbell Squat Cleans, 45#Run 400m On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, […]
24 May 2019
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (1 X 15)20 minutes to find your 15 RM. WOD: 30-20-10Overhead SquatBox Jump*Increasing weight and height*Box: 20/24/30 for male and female*Barbell: M (95/115/135); F (65/75/95) Stimulus/Focus: This WOD will challenge you physically and mentally. Be efficient when changing weight and height during transitions. Aim for short breaks. Cool Down: […]