WOD / Blog
17 May 2019
Warm-up: Coach’s Choice Strength/Skill: Back Squat (5 x 3)Use 85% for all reps. Lift on a 3-minute clock. WOD: 5 RFT5 Back Squat (155/105)5 Ring Dips400 Meter Run RX+: 225/155 (rack); strict dips Stimulus/Focus: This WOD is meant to challenge you in weight and movements. Run hard and make every movement inside perfect. Use this […]
16 May 2019
Warm-up: Coach’s Choice Strength/Skill:Get Ready to WOD! WOD: 10 RFT (40 Minute Cap)10 Pull Ups20 Push Ups30 Air Squats Stimulus/Focus: Another Murph practice rep scheme. You’ll have to break this one up a little bit. Strive for quick breaks. Cool Down: ROMWOD
15 May 2019
Warm-up: Coach’s Choice Strength/Skill: Split Jerk (2 x 2 x 2 x 2 x 2)Start at 70% . Get AHAP. Lift on 3-minute clock. WOD: For Time1-10 Split Jerks (115/75)10-1 Knees to Elbow*15 Double Unders After Each Round Cool Down: 5 Minutes of Shoulder Mobility
14 May 2019
Warm-up: Coach’s Choice Strength/Skill: Deadlift (10 x 10)Use 50% for all sets. Lift EMOTM. Must be touch and go. No singles for the win. WOD: Death by BurpeesMinute 1: 1 BurpeeMinute 2: 2 Burpees*Add 1 burpee every minute.*Continue until you cannot complete the number of burpees required in a given minute.Once you “die,” run, row, […]
13 May 2019
Warm-up: Coach’s Choice Strength/Skill: Power Snatch (20 Minutes to Find Your 1 RM) WOD: 21-15-9-15-21Power Snatch (75/55)Wall Balls (20/14) Stimulus/Focus: This WOD will be a mental challenge to go down in reps and then back up. Aim for unbroken reps on wall balls. Strive for less than 15 minutes. Cool Down: 50 Wall Ball Ab […]
10 May 2019
Warm-up: Coach’s Choice Strength/Skill: Floor Press (5 x 2 )Use 70% for all sets. 2-second pause in the bottom. Lift on a 2-minute clock. WOD: Out and Back for Time (35 minute cap)1 Mile Run50 Ab Mat Sit Ups100 Floor Press (95/65)50 Ab Mat Sit Ups1 Mile Run Stimulus/Focus: Just keep moving. Plan short breaks. […]