WOD / Blog
01 May 2019
Warm-up: Coach’s Choice Strength/Skill: Handstand Work WOD: 20 Minute GAFAP1 Strict Pull Up1 Kipping Pull Up1 Chest to Bar1 BMU25′ HS Walk*Bar work increases by 1 rep each time; HS walk is a constant. Stimulus/Focus: This WOD is designed to give you time to work advanced gymnastics movements. Do what you can and scale what […]
30 April 2019
Warm-up: Coach’s Choice Strength/Skill: Clean (15 Minutes to Work the Skill) WOD: 15 Minutes1 Clean Every 30 SecondsRX=70%RX+=85% Stimulus/Focus: This WOD is meant to refine your movement. Make every rep perfect. Cool Down: Pull Up Program-8, 7, 6, 6, 5+6, 5, 4, 3, 3
29 April 2019
Warm-up: Coach’s Choice Strength/Skill: Split Jerk (5 x 3 )Use 75% for all sets. Lift on a 2-minute clock. WOD: 5 RFT5 Split Jerks (135/95)15 Wall Balls (20/14) Stimulus/Focus: Strive to complete all work unbroken. Aim for less than 8 minutes. Cool Down: Pull Up Program-8, 7, 6, 5, 4*6, 5, 4, 3, 3
26 April 2019
Warm-up: Coach’s Choice Strength/Skill: Power Snatch (2 x 2 x 2 x 2 x 2 )Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 3 RFT3 Power Snatch (135/95)6 Burpees12 Double Unders Stimulus/Focus: This WOD will be cardiovascularly taxing. Find a place to breathe, but keep working. Aim for less than 5 […]
25 April 2019
Warm-up:Coach’s Choice Strength/Skill: Get Ready for Murph Practice! WOD: 20 RFT (40 Minute Cap)5 Pull Ups10 Push Ups15 Air Squats Stimulus/Focus: Aim for unbroken work as long as possible. See how this compares to the other practice schemes we have done this year. Cool Down: ROMWOD
24 April 2019
Warm-up: Coach’s Choice Strength/Skill: Floor Press (6 x 6 x 6 x 6 x 6 x 6)Start at 60% and get AHAP! Lift on a 3-minute clock. WOD: 15 Minute AMRAP10 Floor Press (95/65)10 Weighted Box Step Ups (95/65)(24/20) Stimulus/Focus: Light floor press, heavy weighted box step up. Aim for 8 rounds. Cool Down: Pull […]