WOD / Blog
21 January 2019
Warm-up: Coach’s Choice Strength/Skill: Floor Press (5 x 2)Use 85% of your 1 RM for all sets. Lift on a 2-minute clock. WOD: 5 RFT20 Floor Press (95/65)20 Slam Balls (30/20) Stimulus/Focus: This WOD has a longer rep scheme. It will tax your muscular endurance. Plan breaks to avoid failure. Aim for less than 10 […]
18 January 2019
Warm-up: Coach’s Choice Strength/Skill: Split Jerk (5 x 5 ) Use 75% of your 1 RM. Lift on a 3-minute clock. WOD: 10 1-Minute Rounds 2 Split Jerks (75% of your 1 RM) ME Strict Pull Ups Stimulus/Focus: This WOD will be tough on the shoulders. Get as much work in as you possibly can […]
17 January 2019
Warm-up: Coach’s Choice Strength/Skill: Get ready to WOD! WOD: Deck of Cards*Come join us to see how this will work today, but in the end know you’ll have completed 340 reps! Stimulus/Focus: Work as fast as you can with each flip of the card to give yourself time to rest before the next one is […]
16 January 2019
Warm-up: Coach’s Choice Strength/Skill: Front Squat (3 x 3 x 3 x 3 x 3 x 3)Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: 10 Minute AMRAP10 Front Squats (95/65)10 HSPUs *RX+: 135/95; deficit (2-45s/1-45) Stimulus/Focus: This WOD is meant to be light in load and to give you a chance […]
15 January 2019
Warm-up: Coach’s Choice Strength/Skill: Snatch (5 x 5) Use 70% of your 1 RM and lift on a 2-minute clock. WOD: 21-15-9 Snatch (95/65) Toes to Bar Burpees Stimulus/Focus: This WOD will tax your cardio and breathing. Try to find a good pace for you and stick with it. Aim for less than 15 minutes. […]
14 January 2020
Warm-up: Coach’s Choice Strength/Skill: Snatch (5 x 5)Do all sets at 70%. Lift on a 3-minute clock. WOD: Three 6-Minute AMRAPs6 Minute AMRAP6 Snatch (80%)12 Double UndersRest 2 Minutes Then, 6 Minute AMRAP6 Snatch (70%)12 Double UndersRest 2 Minutes Then, 6 Minute AMRAP6 Snatch (60%)12 Double Unders Stimulus/Focus: This WOD is meant to build your […]