WOD / Blog
11 June 2021
Warm-up: Coach’s Choice Strength/Skill: Turkish Get Up (15 Minutes to Work the Skill) Use this time to play around with the Turkish Get Up. Use KBs, DBs, SBs, Barbells. Try dynamic loading. Have fun with it! WOD: 20 Minute EMOTMEven: 2 Turkish Get Ups (1 Per Side)(50/35 Dumbbell)Odd: Max Effort Pistols Teen/Masters RX: 35/20 Stimulus/Focus: […]
10 June 2021
Warm-up: Coach’s Choice Strength/Skill: Power Clean (1 x 1 x 1 x 1 x 1 x 1 x 1) Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: 4 Four-Minute Rounds for Reps400 Meter RunME Power Cleans @ 70% Stimulus/Focus: Run as hard as you can each time. Do not rest on […]
09 June 2021
Warm-up: Coach’s Choice Strength/Skill: Get Ready for Fran! WOD: Fran 21-15-9 Thrusters, 95# / 65# Pull-ups Stimulus/Focus: Benchmark time! Go for a PR! Teen/Masters RX: 65/45 Cool Down: ROMWOD
08 June 2021
Warm-up: Coach’s Choice Strength/Skill: Deadlift (1 x 1 x 1 x 1 x 1 x 1 x 1 ) Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: 5 RFT (15 Minute Cap)10 Box Jumps (24/20)20 Ab Mat Sit Ups30 Double Unders Stimulus/Focus: Jump, jump! Legs are going to be tired. Push […]
07 June 2021
Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (4 x 8) Use 75% for all sets. Lift on a 3-minute clock. WOD: 20 Minute AMRAP5 Dumbbell Shoulder Press (50/35)10 Weighted Box Step Overs (50/35)(24/20)*Use two dumbbells for both movements.*On weighted step overs, both feet must touch the top of the box and the DBs must be in […]
04 June 2021
Warm-up: Coach’s Choice Strength/Skill: 3-Position Snatch (1 x 1 x 1 x 1 x 1 x 1 x 1 ) Start at 70% of your 1 RM snatch. Get AHAP. Lift on a 3-minute clock. Complex=High Hang Snatch, Hang Snatch, Snatch WOD: 6 RFT (15 Minute Cap)6 Power Snatch (95/65)12 Buprees over the Bar Teen/Masters […]