WOD / Blog
08 July 2019
Warm-up: Coach’s Choice Strength/Skill: Deadlift (Work to WOD Weight) WOD: 12 Minute AMRAP3 Deadlifts (315/205)6 Box Jumps (24/20) Stimulus/Focus: This should be heavy. Aim for 10 rounds. Cool Down: Gymnastics Reps
05 July 2019
Warm-up: Coach’s Choice Strength/Skill: Rope Climbs WOD: 15-10-5-10-15BurpeesPull Ups*1 Rope Climb BETWEEN each round. Stimulus/Focus: Embrace the suck! Aim for less than 12 minutes. Cool Down: Gymnastics Reps
04 July 2019
Warm-up: Coach’s Choice Strength/Skill: Review the WOD movements and find a partner! WOD: 1775 (Partner Version)60-Minute AMRAP:17 Power Cleans, 135/9575 Squats Unload the barbell and carry it 200 meters away.Return to the plates and then carry one forward to the barbell.Retrieve the second plate, carry it forward and reload the barbell for the next round. […]
03 July 2019
Warm-up: Coach’s Choice Strength/Skill: Split Jerk (5 x 5 x 5 )Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: 15 Minute AMRAP5 Split Jerk (115/75)10 Toes to Bar20 Double Unders Stimulus/Focus: This WOD will be extremely taxing on the shoulders. Find a good pace and try to maintain it. Take short […]
02 July 2019
Warm-up: Coach’s Choice Strength/Skill: Sumo Deadlift (20 Minutes to Find Your 1 RM) WOD: 21-15-9Sumo Deadlift (185/135)Slam Balls (30/20) Stimulus/Focus: This is a sprint. Go as fast as possible. Break when needed, but keep them short. Aim for less than 6 minutes. Cool Down: Gymnastics Reps
01 July 2019
Warm-up: Coach’s Choice Strength/Skill: Back Squat (10 x 10 x 10 )Use 60% of your 1 RM for all sets. Lift on a 3-minute clock. WOD: For Time50-40-30-20-10Back Squat (95/65)25-20-15-10-5Push Press (95/65) RX+: 135/95Stimulus/Focus: Foundational movements. Move well. Aim for less than 15 minutes. Cool Down: Gymnastics Reps