WOD / Blog
13 March 2020
Warm-up: Coach’s Choice Strength/Skill: Floor Press (10 x 3)Use 85% and lift on a 3-minute clock. WOD: 21-15-9 (8 Minute Time Cap)Floor Press (135/95)Clean (135/95) Stimulus/Focus: This WOD should be a moderate floor press and clean. You may want to do your cleans in singles. Aim to do your floor press in no more than […]
12 March 2020
Warm-up: Coach’s Choice Strength/Skill: Get Ready to Run! WOD: 5k Run (Time) Stimulus/Focus: Don’t hold anything back! Run fast! Cool Down: ROMWOD
11 March 2020
Warm-up: Coach’s Choice Strength/Skill: Push Jerk (5 x 3)Use 80% of your 1 RM for all sets. Lift on a 3-minute clock. WOD: 2-Part AMRAP8 Minute AMRAP5 Push Jerk (115/75)5 Pull Ups *Rest 2 Minutes Stimulus/Focus: Tough on the shoulders, but the short rep scheme should allow you to go unbroken and to keep moving. […]
10 March 2020
Warm-up: Coach’s Choice Strength/Skill: Deadlift (6 x 6)Use 70% of your 1 RM for all sets. Tempo deadlifts with a 5-second count up and down. WOD: 10 Minute GAFAP3 Burpee Box Jump Overs (24/20)3 Deadlifts (225/155)6/6, 9/9, 12/12, 15/15 . . . Stimulus/Focus: This is going to crush your legs. Find a pace and just […]
09 March 2020
Warm-up: Coach’s Choice Strength/Skill: Back Squat (1 x 1 x 1 x 1 x 1 x 1 x 1)Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 20 Minute EMOTMEven: 2 Back Squats (90%) (From Rack)Odd: 10 Wall Balls (20/14) Stimulus/Focus: This WOD should be heavy. The wall balls will tax your […]
06 March 2020
Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (20 Minutes to Find Your 1 RM) WOD: 5 RFT (10 Minute Cap)5 Shoulder Press (95/65)10 Push Press (95/65)15 Push Jerk (95/65) Stimulus/Focus: Oh, my shoulders! See if you can hold onto the bar for a complete round before putting it down, but do not work to failure or […]