WOD / Blog
04 June 2019
Warm-up: Coach’s Choice Strength/Skill: Front Squat (20 Minutes to Find Your 1 RM) WOD: 21-15-9Front Squat (135/95)KB Swings (1.5/1)400 Meter Run Focus/Stimulus: Moderate weight and load. Aim for completing each round with no more than 2 sets. Take short breaks when needed. Strive for less than 15 minutes. Cool Down: Gymnastics Reps
03 June 2019
Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (5 x 5)Use 80% for all sets. Lift on a 3-minute clock. WOD: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 (25 Minute Time Cap)Shoulder Press (65/45)*10 Double Unders BETWEEN Each Set Stimulus/Focus: This WOD is greuling on the shoulders. Aim for unbroken work. Rest as needed between sets to achieve this. Cool Down: Gymnastics Reps
31 May 2019
Warm-up: Coach’s Choice Strength/Skill: Push Jerk (20 Minutes to Find Your 1 RM) WOD: 5 RFTPartner A: 5 Push Jerk (60%)Partner B: OH Barbell Hold (60% of Split Jerk)*Switch*Do not let barbells touch the ground during above work20 Ab Mat Sit Up Wall Ball Passes (20/14) Stimulus/Focus: Fun partner day! Don’t drop the barbells until […]
30 May 2019
Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 5 x 5 x 5 x 5)Start at 60%. Two-second pause at the top. Get AHAP. Lift on a 3-minute clock. WOD: For Time400 Meter Run20 Deadlifts (135/95)100 Double Unders300 Meter Run15 Deadlifts (135/95)75 Double Unders200 Meter Run10 Deadlifts (135/95)50 Double Unders100 Meter Run5 Deadlifts (135/95)25 Double Unders […]
29 May 2019
Warm-up: Coach’s Choice Strength/Skill: Floor Press (10 x 10 x 10)Start at 50% of your 1 RM and get AHAP. Lift on a 3-minute clock. WOD: 15 Minute AMRAP9 Floor Press (95/65)6 Toes to Bar3 HSPUs *RX+: 135/95 and strict T2B and HSPUs (no mixing of rx and rx+) Stimulus/Focus: The short rep scheme allows […]
28 May 2019
Warm-up: Coach’s Choice Strength/Skill: Power Snatch (4 x 2)Use 75% of your 1 RM for all sets. Lift on a 2-minute clock. WOD: For Time25-20-15-10-5Snatch (65/45)5-4-3-2-1Ring Muscle UPs Stimulus/Focus: This WOD is designed to be light in load, moderate in volume and advanced in skill. Pace yourself on the snatches to avoid cardiovascular fatique. Choose […]