WOD / Blog
16 August 2019
Warm-up: Coach’s Choice Strength/Skill: Rope Climbs WOD: Partner WOD500 Meter Run50 Burpees5 Rope Climbs400 Meter Run40 Burpees4 Rope Climbs300 Meter Run30 Burpees3 Rope Climbs200 Meter Run20 Burpees2 Rope Climbs100 Meter Run10 Burpees1 Rope Climb *Partners run together, but only one works at a time on the burpees and rope climbs. Stimulus/Focus: This WOD will tax […]
15 August 2019
Warm-up: Coach’s Choice Strength/Skill: Front Squat (2 x 2 x 2 x 2)Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: Three 4-Minute AMRAPs 4 Minute AMRAP4 Front Squats (95/65)4 Toes to Bar *Rest 1 Minute 4 Minute AMRAP4 Front Squats (135/95)4 Knees to Elbow *Rest 1 Minute 4 Minute AMRAP4 Front […]
13 August 2019
Warm-up: Coach’s Choice Strength/Skill: Floor Press (3 x 3 x 3 x 3 x 3 )Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 5 RFT15 Floor Press (135/95)35 Double Unders Stimulus/Focus: This WOD will be tough on the shoulders. Break as needed, but no more than 2 sets per movement if […]
12 August 2019
Warm-up: Coach’s Choice Strength/Skill: Split Jerk (2 x 2 x 2 x 2 x 2 x 2 x 2)Start at 70% and get AHAP. Lift on a 3 minute clock. WOD: 3-6-9-12-15-18-21Split Jerk (95/65)Kettlebell Swings (1.5/1)Pull Ups RX+: 135/95, 2/1.5, chest to bar Stimulus/Focus: This is going to be a mental challenge. Three movements, all […]
9 August 2019
Warm-up: Coach’s Choice Strength/Skill: Hang Snatch (20 Minutes to Find Your 1 RM) WOD: 10 1-Minute Rounds1 Hang Snatch (90%)ME Ab Mat Sit Ups Stimulus/Focus: This WOD is heavy. Get set on the bar quickly. Spend whatever time you can on ab mat sit ups. Make sure to transition so you can be back on […]