WOD / Blog
12 June 2019
Warm-up: Coach’s Choice Strength/Skill: Push Jerk (2 x 2 x 2 x 2 x 2)Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 10 RFT3 Push Jerk (115/75)6 Pull Ups9 Air Squats RX+: 135/95; Chest to Bar Stimulus/Focus: Push, pull, Squat . . . all the the things. Aim for unbroken work […]
11 June 2019
Warm-up: Coach’s Choice Strength/Skill: Power Snatch (20 Minutes to Find Your 1 RM) WOD: 15-12-9-12-15 (20 Minute Time Cap)Power Snatch (95/65)Toes to Bar Stimulus/Focus: This WOD is light to moderate in load and advanced in gymnastics. The rep scheme is short to encourage you to aim for bigger sets. Try to avoid singles for the […]
10 June 2019
Warm-up: Coach’s Choice Strength/Skill: Back Squat (5 x 5 x 5 x 5 x 5 )Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: For Time400 Meter Run100 Meter Walking Lunge100 Back Squats (95/65)100 Meter Walking Lunge400 Meter Run Stimulus/Focus: This WOD will be hard on the legs. Find a pace you […]
07 June 2019
Warm-up: Coach’s Choice Strength/Skill: Clean (3 x 3 )Use 80% for all sets. Lift on a 2-minute clock. WOD: 4 RFT5 Cleans (95/65)10 Pull Ups RX+: 135/95; chest to barsStimulus/Focus: This WOD is meant to be light and fast. Aim for less than 10 minutes. Cool Down: Gymnastics Reps
06 June 2019
Warm-up: Coach’s Choice Strength/Skill: Max Height Box Jump WOD: 10 Minute GAFAP1 Box Jump (24/20)1 Ab Mat Sit Up Stimulus/Focus: Up and down! Try to avoid getting dizzy! 🙂 Cool Down: ROMWOD
05 June 2019
Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 2)Use 85% of your 1 RM. Lift on a 3-minute clock. WOD: 20 Minute AMRAP5 Bar Muscle Ups10 Bar Facing Burpees15 Deadlifts (185/135)20 Wall Balls (20/14) Stimulus/Focus: Move steadily. Take short breaks. Keep moving. Cool Down: Gymnastics Reps