WOD / Blog
22 May 2019
Warm-up: Coach’s Choice Strength/Skill: Hang Power Clean Squat Clean Complex (1 x 1 x 1 x 1 x 1 x 1 x 1)Hang Power CleanSquat CleanLift on a 3-minute clock. WOD: 9-6-3Clean (Squat) (165/115)18-12-6Knees to Elbow Stimulus/Focus: This WOD is meant to be slow and heavy. Complete the cleans in singles and try to string […]
21 May 2019
Warm-up: Coach’s Choice Strength/Skill: Skill Work10 Minutes: Power Snatch10 Minutes: Pistols10 Minutes: Bar Muscle Ups WOD: 15 Minute AMRAP5 Power Snatch (95/65)10 Pistols1 Bar Muscle Up Stimulus/Focus: This WOD is meant to give you time to work on advanced gymnastics movements. Find scales that will challenge (but not frustrate) you. Cool Down: Tabata Handstand Hold
20 May 2019
Warm-up: Coach’s Choice Strength/Skill: Review WOD movements and get set up! WOD: Happy 30th Anniversary Marc and Linda Partner WOD 30 Minute Partner AMRAP 30 Deadlifts (95/75/65)30 HRPUs30 Slam Balls (30/20/15)30 Floor Press (95/75/65)30 Step Lunges30 KB Swings (53/35/25)30 Power Cleans (95/75/65)30 Ab Mat Sit Ups30 Wall Balls (20/14/10) *One partner works, one rests-can split […]
17 May 2019
Warm-up: Coach’s Choice Strength/Skill: Back Squat (5 x 3)Use 85% for all reps. Lift on a 3-minute clock. WOD: 5 RFT5 Back Squat (155/105)5 Ring Dips400 Meter Run RX+: 225/155 (rack); strict dips Stimulus/Focus: This WOD is meant to challenge you in weight and movements. Run hard and make every movement inside perfect. Use this […]