WOD / Blog
24 July 2019
Warm-up: Coach’s Choice Strength/Skill: Handstand Work WOD: Out and Back25 HSPUs50 Wall Balls (20/14)75 Burpees50 Wall Balls (20/14)25 HSPUs Stimulus/Focus: Bye, bye shoulders! Be careful on the way out or you may not be able to get back! Cool Down: Gymnastics Reps
23 July 2019
Warm-up: Coach’s Choice Strength/Skill: Snatch (3 Singles Every 3 minutes for 4 Rounds)*Time to work the quick reset. Increase weight each round. WOD: Squat Randy75 Squat Snatches (75/55) Stimulus/Focus: Short work, short breaks. Aim for less than 12 minutes. Cool Down: Gymnastics Reps
22 July 2019
Warm-up: Coach’s Choice Strength/Skill: Floor Press (2 x 2 x 2 x 2 x 2 x 2 )Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 3 RFT25 Floor Press (135/85)25 Deadlifts (185/135)600 Meter Run Stimulus/Focus: This WOD is moderate to heavy in load and volume. Focus on efficiently changing weights each […]
22 July 2019
Warm-up: Coach’s Choice Strength/Skill: Floor Press (2 x 2 x 2 x 2 x 2 x 2 )Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 3 RFT25 Floor Press (135/85)25 Deadlifts (185/135)600 Meter Run Stimulus/Focus: This WOD is moderate to heavy in load and volume. Focus on efficiently changing weights each […]
19 July 2019
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (4 x 4 x 4 x 4 )Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: For Time3-6-9-12-15-18-21Overhead Squats (75/55)6-12-18-24-30-36-42Double Unders Stimulus/Focus: Taxing on all the things . . . legs, shoulders, and motor. Push through. Aim for less than 10 minutes. Cool Down: Gymnastics Reps