WOD / Blog
15 April 2019
Warm-up: Coach’s Choice Strength/Skill: Deadlift (15 Minutes to Work the Uneven Deadlift Skill) WOD: Diane (Time)21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Stimulus/Focus: Benchmark WOD! Set a PR! Already have a good one? Go for RX+ “Strict Diane!” Cool Down: Pull Up Program6, 5, 5, 4, 3*4, 4, 3, 2, 1
12 April 2019
Warm-up: Coach’s Choice Strength/Skill: Power Clean (5 x 5)Use 70% for all sets. Lift on a 2 minute clock. WOD: For Time (20 Minute Time Cap)40 Power Cleans (95/65)400 Meter Run30 Power Cleans (115/75)300 Meter Run20 Power Cleans (135/95)200 Meter Run10 Power Cleans (155/105)100 Meter Run Cool Down: Pull Up Program-6, 5, 4, 4, 3*4, […]
11 April 2019
Warm-up: Coach’s Choice Strength/Skill: Push Jerk (3 x 3 x 3 x 3 x 3) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 10 Minute AMRAP5 Push Jerk (135/95)10 KB Swings (1.5/1) Stimulus/Focus: Moderate weight. Steady, unbroken work. Aim for 7-8 rounds. Cool Down: ROMWOD
10 April 2019
Warm-up: Coach’s Choice Strength/Skill: Rope Climbs WOD: 20 Minute AMRAP10 Burpees1 Rope Climb Stimulus/Focus: This is meant to be a grind. Focus on efficient rope climbs. Keep a steady pace on burpees. Aim for at least 10 rounds. Cool Down: Pull Up Program-6, 5, 4, 3, 3*4, 3, 2, 2, 1
09 April 2019
Warm-up: Coach’s Choice Strength/Skill: Deadlift (20 Minutes to Find Your 1 RM) WOD: 25-20-15-10-5-10-15-20-25Deadlift (95/65)Floor Press (95/65)*RX+: 135/95 Stimulus/Focus: This WOD is meant to be light and fast. Aim for big sets or possibly unbroken. Strive for less than 20 minutes. Cool Down: Pull Up Program-6, 5, 4, 3, 2*4, 3, 2, 1, 1