WOD / Blog
13 December 2019
Warm-up: Coach’s Choice Strength/Skill: Back Squat (6 x 6)Use 80% of your 1 RM for all sets. Lift on a 3-minute clock. WOD: 12 Minute AMRAP3 Back Squats (135/95)9 Pull Ups27 Double Unders RX+: 165/115; chest to bar Stimulus/Focus: This WOD has all the things-weightlifitng, gymanstics and cardio! Aim for 5-6 rounds. Cool Down: Tabata […]
12 December 2019
Warm-up: Coach’s Choice Strength/Skill: Split Snatch (10 Minutes to Find Heavy for the Day) WOD: 20 Minute EMOTMEven: 2 Split Jerks (90%)Odd: 10 Calories (Row) Stimulus/Focus: Time to work the heavy split jerk without being rushed. The intent of the row is to make you taxed before lifting heavy. The score for the workout is […]
11 December 2019
Warm-up: Coach’s Choice Strength/Skill: Handstand Work WOD: For Reps (On a 15 Minute Clock) 3 Rounds (Must Finish Before the 5 Minute Mark)20 Air Squats10 Handstand Push Ups*If you finish in under five minutes, you may go directly into the next portion.*If you do not finish in under five minutes, bike, row, run or ski […]
10 December 2019
Warm-up: Coach’s Choice Strength/Skill: Deadlift (4 x 4 )Use 80% for all sets. Lift on a 3-minute clock. WOD: 10 Minute GAFAP1 Deadlift (185/135)1 Wall Ball (20/14)2/2, 3/3, 4/4, etc. Stimulus/Focus: Leg burner. Horrible combo. Deadlifts make your legs feel like they are stuck in concrete when you attempt to do wall balls. Just keep […]
09 December 2019
Warm-up: Coach’s Choice Strength/Skill: Power Snatch (3 x 3 x 3 x 3 x 3 )Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: 5 RFT (10 Minute Cap)10 Power Snatch (115/75)20 Toes to Bar Stimulus/Focus: This WOD will be challenging on your grip strength. It will be smart to break the […]
06 December 2019
Warm-up: Coach’s Choice Strength/Skill: Deadlift (3 x 3 x 3 x 3 x 3 x 3 )Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: Partner 5 K Row*Switch every 500 Meters*ME Deadlifts Reps (135/95) Stimulus/Focus: Just a chance to work with a partner. Focus on the row. Pull as hard as […]