WOD / Blog
14 May 2019
Warm-up: Coach’s Choice Strength/Skill: Deadlift (10 x 10)Use 50% for all sets. Lift EMOTM. Must be touch and go. No singles for the win. WOD: Death by BurpeesMinute 1: 1 BurpeeMinute 2: 2 Burpees*Add 1 burpee every minute.*Continue until you cannot complete the number of burpees required in a given minute.Once you “die,” run, row, […]
13 May 2019
Warm-up: Coach’s Choice Strength/Skill: Power Snatch (20 Minutes to Find Your 1 RM) WOD: 21-15-9-15-21Power Snatch (75/55)Wall Balls (20/14) Stimulus/Focus: This WOD will be a mental challenge to go down in reps and then back up. Aim for unbroken reps on wall balls. Strive for less than 15 minutes. Cool Down: 50 Wall Ball Ab […]
10 May 2019
Warm-up: Coach’s Choice Strength/Skill: Floor Press (5 x 2 )Use 70% for all sets. 2-second pause in the bottom. Lift on a 2-minute clock. WOD: Out and Back for Time (35 minute cap)1 Mile Run50 Ab Mat Sit Ups100 Floor Press (95/65)50 Ab Mat Sit Ups1 Mile Run Stimulus/Focus: Just keep moving. Plan short breaks. […]
09 May 2019
Warm-up: Coach’s Choice Strength/Skill: Deadlift (3 x 3 x 3 x 3 x 3 x 3 x 3 x 3)Start at 60% and get AHAP. Lift on a 3-minute clock. WOD: 7 Minute AMRAP7 Deadlifts (135/95)7 Burpees Stimulus/Focus: This WOD is meant to be light and fast. Aim for at least 7 rounds. Cool Down: […]
08 May 2019
Warm-up: Coach’s Choice Strength/Skill: Push Press (2 x 2 x 2 x 2 )Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: 20 Minute GAFAP1 Push Press (115/75)1 Box Jump Over (24/20) Stimulus/Focus: This WOD is meant to be moderate in load. The long time domain allows you to push hard to […]
07 May 2019
Warm-up: Coach’s Choice Strength/Skill: Power Clean (20 Minutes to Find Your 1 RM) WOD: 5 Rounds for Reps1 Minute ME Power Cleans (75%)1 Minute ME HSPUs1 Minute Rest Score=Total Reps Stimulus/Focus: This WOD is meant to push you outside of your comfort zone. Work as hard as you can each minute. You have rest built […]