WOD / Blog
02 January 2020
Warm-up: Coach’s Choice Strength/Skill: DB Work WOD: DB DT-5 RFT (20 Minute Cap)12 DB Deadlifts (50/35)9 DB Hang Power Cleans (50/35)6 DB Push Jerk (50/35) Stimulus/Focus: If you have a DT time, don’t even bother looking it up. This will be a completely different beast. So hard on grip and midline stability. Cool Down: 50 […]
01 January 2020
Warm-up: Coach’s Choice Strength/Skill: Reveiw the WOD Movements and Make a Board! WOD: “2020” for Time (45 Minute Cap)20 Movements-20 Reps Each*Complete in ANY order you would like. Must finish one movement before moving to the the next. Can use any weights/heights, etc you would like.* GHD Sit UpsGHD ExtensionsBox JumpsCalories on BikeCalories on RowKB […]
31 December 2019
Warm-up: Coach’s Choice Strength/Skill: Clean (10 Minute EMOTM)Two cleans (at 90%) every minute of the minute for 10 Minutes. WOD: 150 Wall Balls for Time*Every time you break, complete 3 burpees.*A break is a break-any time you drop the ball or stop your movement pattern are examples of breaks. Stimulus/Focus: Karen with a challenge! Aim […]
30 December 2019
Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 5 )Use 80% for all sets. Lift on a 3-minute clock. WOD: 10 Minute AMRAP5 Deadlifts (135/95)5 Slam Balls (30/20) Stimulus/Focus: This should be light and fast and definitely unbroken. It will be a gasser. Take short breaks when needed, but strive to keep moving. Aim for 20 […]
27 December 2019
Warm-up: Coach’s Choice Strength/Skill: Box Jump for Max Height WOD: 21-15-9-15-21 (10 Minute Cap)Box Jump (24/20)Kettlebell Swings (1.5/1) RX+: 30/24; 2/1.5 Stimulus/Focus: The descending and ascending rep scheme will create a mental challenge. Find scales that will allow you to keep moving with minimal breaks. Cool Down: 4 Rounds100 Meter Farmer’s Carry10 Goblet Squats (1.5/1)
26 December 2019
Warm-up: Coach’s Choice Strength/Skill: Thruster (4 x 4 x 4 x 4 )Stimulus/Focus: Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: Fran Your Way-Choose 1! (12 Minute Cap) Option 1: Fran21-15-9Thrusters, 95# / 65#Pull-ups Option 2: Strict Fran21-15-9Thrusters (95/65)Strict Pull Ups Option 3: Heavy Fran21-15-9Thrusters (135/95)Chest to Bar Stimulus/Focus: Today is […]