WOD / Blog
16 July 2019
Warm-up: Coach’s Choice Strength/Skill: Deadlift (6 x 6)Use 80% of your 1 RM for all sets. Lift on a 3-minute clock. WOD: 12 Minute AMRAP12 Deadlifts (95/65)6 Overhead Step Lunges (95/65) Stimulus/Focus: Light deadlift, heavy lunge. Aim for 8 rounds. Cool Down: Gymnastics Reps
15 July 2019
Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (20 Minutes to Find Your 1 RM) WOD: 21-15-9Shoulder Press (65/45)Handstand Push Up*100 Meter Run AFTER every set of Shoulder Press and HSPUs (Total of 600 Meters) Stimulus/Focus: This will exhaust your shouldrs. You may want to do small sets to avoid failure. Make sure to rest the shoulders […]
12 July 2019
Warm-up: Coach’s Choice Strength/Skill: Floor Press (4 x 4 x 4 x 4 )Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: 5 RFT (20 Minute Cap)25 Floor Press (95/65)50 Ab Mat Sit Ups *RX+: 135/95; weighted ab mat sit ups (25/15) Stimulus/Focus: Time to work larger sets. You’ll have to decide […]
11 July 2019
Warm-up: Coach’s Choice Strength/Skill: Front Squat (5 x 5 x 5)Start at 75% and get AHAP. LIft on a 3-minute clock. WOD: 10 Minute GAFAP1 Front Squat (135/95)1 Bar Facing Burpee2/2, 3/3, . . . Stimulus/Focus: This will be cardiovascularly taxing. Find a good pace and try to stay with it. Cool Down: ROMWOD
10 July 2019
Warm-up: Coach’s Choice Strength/Skill: Review WOD Movements-DB and KB Work WOD: Chipper Time!50 HRPUs45 KB Swings (1.5/1)40 Step Lunges35 Knees to Elbow30 KB Snatch (alternating)(1.5/1)25 Goblet Squats (1.5/1)20 Chest to Bars15 DB Push Press (50/35)10 Pistols5 DB Cleans (50/35) Stimulus/Focus: Chip away at each movement. Short work, short breaks. Cool Down: Gymnastics Reps