WOD / Blog
19 March 2020
Warm-up: Coach’s Choice Strength/Skill: Work to WOD Weight WOD: Ten 2-Minute Rounds1 Snatch (80%)100 Meter Sprint RX+: Hold a plank until the next round starts. Stimulus/Focus: This WOD is meant to be heavy, but fast. Be set on the bar at the top of each minute. Run as fast as possible. Push to get each […]
18 March 2020
Warm-up: Coach’s Choice Strength/Skill: Rope Climbs WOD: 30 Minute EMOTMMinute 1: Max Effort Rope ClimbsMinute 2: ME Alternating KB Snatch (1.5/1)Minute 3: ME Box Jumps (24/20) Score: Total Reps Stimulus/Focus: This WOD will not be a fast metcon. Your arms will be tired from the snatch. Your legs will be tired from the box jumps. […]
30 March 2020
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (3 x 3 x 3 x 3 x 3 x 3)Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: 10 RFT (20 Minute Cap)3 Overhead Squats (135/95)5 Knees to Elbow7 Strict Push Ups Stimulus/Focus: This will be tough on the shoulders. The short rep scheme should […]
23 March 2020
Warm-up: Coach’s Choice Strength/Skill: Thruster (5-4-3-2-1)Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 5 RFT (12 minute cap)15 Thrusters (95/65)15 Burpees Stimulus/Focus: This will be challenging on your entire body, but especially your lungs. Try to complete the thrusters unbroken or in no more than 2 sets each round. Cool Down: […]
17 March 2020
Warm-up: Coach’s Choice Strength/Skill: Push Press (Death by Push Press)Use 50% of your 1 RM. Lift 1 rep the first minute, 2 the second, 3 the third . . . until you can’t complete the number of reps required in the minute. 15 minute cap. If you die, row 7 cals at max effort each […]
16 March 2020
Warm-up: Coach’s Choice Strength/Skill: Paused Front Squat (2 x 2 x 2 x 2 x 2 )Start at 70% of your 1 RM. Hold a 3-second pause in the bottom. Lift on a 3-minute clock. Get AHAP. WOD: For Time (20 Minute Cap)25′ Duck Walk50 Russian KB Swings (35#/26#)75 Double Unders100 Front Squats (65/45)75 Double […]