WOD / Blog
10 October 2019
Warm-up: Coach’s Choice Strength/Skill: Review the WOD Movements WOD: 3 Rounds1 Minute Bike Cals1 Minute GHD Extensions1 Minute Up and Overs1 Minute Muscle Ups1 Minute Rope Climbs Stimulus/Focus: This WOD is meant to be an active recovery day before 20.1. It incorporates some movements we don’t get to do often. You can push your body […]
09 October 2019
Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 5 x 5 x 5 x 5)Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: 10 RFT (15 Minute Cap)10 Deadlifts (155/105)10 HSPUs Stimulus/Focus: This WOD is meant to be light and fast. The deadlifts should be fast and unbroken-or in no more than 2 […]
08 October 2019
Warm-up: Coach’s Choice Strength/Skill: Power Snatch (1 x 1 x 1 x 1 x 1 x 1 x 1 x 1)Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: 5 Rounds1 Minute ME Power Snatch (95/65)1 Minute ME Double Unders1 Mnute ME Pull Ups Stimulus/Focus: This WOD has a little bit of […]
07 October 2019
Warm-up: Coach’s Choice Strength/Skill: Back Squat (20 Minutes to Find Your 1 RM) WOD: 5k Run Stimulus/Focus: The point of this WOD is . . . to run a 5k. Don’t time cap yourself. Just get it done! Cool Down: Walk to the end of the sidewalk and back after you finish your 5k
04 October 2019
Warm-up: Coach’s Choice Strength/Skill: Paused Front Squat (2 x 2 x 2 x 2 x 2 x 2)Start at 70% and get AHAP. Two second pause in the bottom. Lift on a 3-minute clock. WOD: Three Couplets WOD #1: 5 Minute Cap5 RFT10 Front Squats (95/65)5 Pull Ups WOD #2: 5 Minute Cap5 RFT10 Front […]
03 October 2019
Warm-up: Coach’s Choice Strength/Skill: Get Ready to Work! WOD: Chipper Time (40 Minute Time Cap)100 Double Unders90 Ab Mat Sit Ups80 Air Squats70 Hand Release Push Ups60 Jump Lunges50 Alternating KB Snatch (1.5/1)40 Burpees30 KB Swings (1.5/1)20 Med Ball Cleans (20/14)10 Wall WalksStimulus/Focus: Chipper Time! Get through each movement before moving onto the next. Cool […]