WOD / Blog
1 August 2019
Warm-up: Coach’s Choice Strength/Skill: Overhead Weighted Walking Lunge (20 Minutes to Find Max Load Overhead for 25 Feet) WOD: 8 Minute Partner AMLAP-as many lengths as possible 🙂*Single Arm Kettlebell Overhead Walking Lunge (25 feet = 1 length)(1.5/1) Stimulus/Focus: Keep your midline tight and shoulder stable. One partner lunges, the other rests. Can only switch at […]
31 July 2019
Warm-up: Coach’s Choice Strength/Skill: Goat Work WOD: For Reps2 Minutes ME Burpees2 Minutes ME Reverse Burpees2 Minutes ME Double Unders2 Minutes ME Row Calories2 Minutes ME Air Squat2 Minutes ME Box Jumps (30/24)Stimulus/Focus: It is just 12 minutes . . . said no one! Work as hard as you can at each movement. Cool Down: […]
30 July 2019
Warm-up: Coach’s Choice Strength/Skill: Thruster (5 x 2 )Use 75% for all sets. Lift on a 2-minute clock. WOD: Daniel (Time)For Time:50 Pull-ups400 meter run21 Thruster, 95#800 meter run21 Thruster, 95#400 meter run50 Pull-ups In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006. Female RX: […]
29 July 2019
Warm-up: Coach’s Choice Strength/Skill: Deadlift (2 x 2 x 2 x 2 x 2 x 2 x 2 x 2 x 2 x 2)Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 7 Minute AMRAP7 SDLHP (75/55)7 HRPUs Stimulus/Focus: Just go! Motor through these 7 minutes. Cool Down: Gymnastics Reps
26 July 2019
Warm-up: Coach’s Choice Strength/Skill: Clean and Jerk (20 Minutes to Find Your 1 RM)Any style of clean and jerk is acceptable. WOD: 20 Minute EMOTMEven: Clean and Jerk (70%)Odd: 30 Double Unders Stimulus/Focus: Time to work skill without the need to speed through the movement. Move well. Cool Down: Gymnastics Reps
25 July 2019
Warm-up: Coach’s Choice Strength/Skill: Get Ready to Work! WOD: For Time1000 Meter Row50 Strict Pull Ups1000 Meter Row100 Strict Push Ups1000 Meter Row150 Air Squats Stimulus/Focus: Find your happy pace! Break work up into small sets and rest as needed. Keep a good pace on the rower each time. Cool Down: ROMWOD