WOD / Blog
27 May 2019
Warm-up: Coach’s Choice Strength/Skill: Review WOD movements and get ready to work! WOD: Lumberjack 20 (Time)20 Deadlifts, 275#Run 400m20 Kettlebell swings, 70#Run 400m20 Overhead Squats, 115#Run 400m20 BurpeesRun 400m20 Chest-To-Bar Pull-upsRun 400m20 Box Jumps, 24″Run 400m20 Dumbbell Squat Cleans, 45#Run 400m On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, […]
24 May 2019
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (1 X 15)20 minutes to find your 15 RM. WOD: 30-20-10Overhead SquatBox Jump*Increasing weight and height*Box: 20/24/30 for male and female*Barbell: M (95/115/135); F (65/75/95) Stimulus/Focus: This WOD will challenge you physically and mentally. Be efficient when changing weight and height during transitions. Aim for short breaks. Cool Down: […]
23 May 2019
Warm-up: Coach’s Choice Strength/Skill: Get Ready to Run! WOD: 5k Run (Time) Cool Down: ROMWOD
22 May 2019
Warm-up: Coach’s Choice Strength/Skill: Hang Power Clean Squat Clean Complex (1 x 1 x 1 x 1 x 1 x 1 x 1)Hang Power CleanSquat CleanLift on a 3-minute clock. WOD: 9-6-3Clean (Squat) (165/115)18-12-6Knees to Elbow Stimulus/Focus: This WOD is meant to be slow and heavy. Complete the cleans in singles and try to string […]
21 May 2019
Warm-up: Coach’s Choice Strength/Skill: Skill Work10 Minutes: Power Snatch10 Minutes: Pistols10 Minutes: Bar Muscle Ups WOD: 15 Minute AMRAP5 Power Snatch (95/65)10 Pistols1 Bar Muscle Up Stimulus/Focus: This WOD is meant to give you time to work on advanced gymnastics movements. Find scales that will challenge (but not frustrate) you. Cool Down: Tabata Handstand Hold
20 May 2019
Warm-up: Coach’s Choice Strength/Skill: Review WOD movements and get set up! WOD: Happy 30th Anniversary Marc and Linda Partner WOD 30 Minute Partner AMRAP 30 Deadlifts (95/75/65)30 HRPUs30 Slam Balls (30/20/15)30 Floor Press (95/75/65)30 Step Lunges30 KB Swings (53/35/25)30 Power Cleans (95/75/65)30 Ab Mat Sit Ups30 Wall Balls (20/14/10) *One partner works, one rests-can split […]