WOD / Blog
06 April 2021
Warm-up: Coach’s Choice Strength/Skill: Deadlift (6 x 6) Use 80% for all sets. Lift on 3-minute clock. WOD: 5 RFT (12 Minute Cap)10 Deadlifts (135/95)50 Double Unders Teen/Masters RX: 95/65 Stimulus/Focus: Leg burner! Just go. If you can go unbroken, do it! Cool Down: 3 Rounds100 Meter Run5 Strict Toes to Bar*Scale to kipping T2B […]
05 April 2021
Warm-up: Coach’s Choice Strength/Skill: Push Press (5 x 4 x 3 x 2 x 1 ) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 21-15-9-15-21 (20 Minute Cap)Push Press (95/65)Ring Push Ups*400 Meter Run at Each Dash* Teen/Masters RX: 65/45 Stimulus/Focus: Shoulders and shoulders. Push and push. Rest them on the […]
02 April 2021
Warm-up: Coach’s Choice Strength/Skill: Clean and Jerk (20 Minutes to Find Your 1 RM) WOD: 100 Strict Push Ups for Time (15 Minute Cap)*Every time you break, do one clean and jerk at 80% of your 1 RM. *RX+: HSPUs (Kipping is allowed) Stimulus/Focus: Plan strategically. If your first sets are too big, you may […]
01 April 2021
Warm-up: Coach’s Choice Strength/Skill: Deadlift (4 x 3) Use 85% for all sets. Lift on a 2-minute clock. WOD: “GI Karen”5 RFT (25 Minute Cap)20 Burpee Pull Ups30 Wall Balls (20/14) Stimulus/Focus: What better way to do Karen and GI Jane than to put them together?! Have fun! Cool Down: 400 Meter Run with Wall […]
31 March 2021
Warm-up: Coach’s Choice Strength/Skill: Get Ready to Run! WOD: 5k Run (Time)Max Effort 5k Run Cool Down: ROMWOD
30 March 2021
Warm-up: Coach’s Choice Strength/Skill: Power Snatch (2 x 2 x 2 x 2 x 2 x 2) Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: 15 Minute AMRAP5 Power Snatch (70% of heaviest double from today)10 Ab Mat Sit Ups15 Double Unders Stimulus/Focus: This workout should allow you to keep moving. […]