WOD / Blog

30 July 2019

Warm-up: Coach’s Choice Strength/Skill: Thruster (5 x 2 )Use 75% for all sets. Lift on a 2-minute clock. WOD: Daniel (Time)For Time:50 Pull-ups400 meter run21 Thruster, 95#800 meter run21 Thruster, 95#400 meter run50 Pull-ups In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006. Female RX: […]

29 July 2019

Warm-up: Coach’s Choice Strength/Skill: Deadlift (2 x 2 x 2 x 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: 7 Minute AMRAP7 SDLHP (75/55)7 HRPUs Stimulus/Focus: Just go! Motor through these 7 minutes. Cool Down: Gymnastics Reps

26 July 2019

Warm-up: Coach’s Choice Strength/Skill: Clean and Jerk (20 Minutes to Find Your 1 RM)Any style of clean and jerk is acceptable. WOD: 20 Minute EMOTMEven: Clean and Jerk (70%)Odd: 30 Double Unders Stimulus/Focus: Time to work skill without the need to speed through the movement. Move well. Cool Down: Gymnastics Reps

25 July 2019

Warm-up: Coach’s Choice Strength/Skill: Get Ready to Work! WOD: For Time1000 Meter Row50 Strict Pull Ups1000 Meter Row100 Strict Push Ups1000 Meter Row150 Air Squats Stimulus/Focus: Find your happy pace! Break work up into small sets and rest as needed. Keep a good pace on the rower each time. Cool Down: ROMWOD

24 July 2019

Warm-up: Coach’s Choice Strength/Skill: Handstand Work WOD: Out and Back25 HSPUs50 Wall Balls (20/14)75 Burpees50 Wall Balls (20/14)25 HSPUs Stimulus/Focus: Bye, bye shoulders! Be careful on the way out or you may not be able to get back! Cool Down: Gymnastics Reps

23 July 2019

Warm-up: Coach’s Choice Strength/Skill: Snatch (3 Singles Every 3 minutes for 4 Rounds)*Time to work the quick reset. Increase weight each round. WOD: Squat Randy75 Squat Snatches (75/55) Stimulus/Focus: Short work, short breaks. Aim for less than 12 minutes. Cool Down: Gymnastics Reps