WOD / Blog
22 July 2019
Warm-up: Coach’s Choice Strength/Skill: Floor Press (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 RFT25 Floor Press (135/85)25 Deadlifts (185/135)600 Meter Run Stimulus/Focus: This WOD is moderate to heavy in load and volume. Focus on efficiently changing weights each […]
22 July 2019
Warm-up: Coach’s Choice Strength/Skill: Floor Press (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 RFT25 Floor Press (135/85)25 Deadlifts (185/135)600 Meter Run Stimulus/Focus: This WOD is moderate to heavy in load and volume. Focus on efficiently changing weights each […]
19 July 2019
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (4 x 4 x 4 x 4 )Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: For Time3-6-9-12-15-18-21Overhead Squats (75/55)6-12-18-24-30-36-42Double Unders Stimulus/Focus: Taxing on all the things . . . legs, shoulders, and motor. Push through. Aim for less than 10 minutes. Cool Down: Gymnastics Reps
18 July 2019
Warm-up: Coach’s Choice Strength/Skill: Review the movement and get ready! WOD: GI Jane (Time)100 Burpee Pull Ups for Time Stimulus/Focus: One movement-two combined-100 times. Find a pace and try to maintain it. Cool Down: ROMWOD
17 July 2019
Warm-up: Coach’s Choice Strength/Skill: Hang Clean (5 x 5 x 5 x 5 x 5 )Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: For Time10-1 Hang Clean (95/65)20-2 Box Jump Overs (24/20) RX+: 135/95; 30/24 Stimulus/Focus: Legs are going to be tired! Aim for less than 20 minutes. Cool Down: Gymnastics […]