WOD / Blog
14 November 2018
Warm-up: Coach’s Choice Strength/Skill: Back Squat (5 x 5 x 5 x 5 x 5 ) Start at 60% and get AHAP. Lift on a 3-minute clock. WOD: 15 Minute AMRAP 5 Back Squats (225/155 from the rack) 10 Ab Mat Sit Ups Stimulus/Focus: HEAVY! Work steady and keep moving. Aim for […]
13 November 2018
Warm-up: Coach’s Choice Strength/Skill: Power Snatch (20 Minutes to Find 1 RM) WOD: 20 Minute EMOTM 2 Complexes (60%) *High Hang Power Snatch, Hang Power Snatch, Power Snatch Stimulus/Focus: Work speed under the bar and perfect movement. Cool Down: Tabata Mountain Climbers
12 November 2018
Warm-up: Coach’s Choice Strength/Skill: Deadlift (Work up to WOD weight) WOD: McGhee 30-Minute AMRAP 5 Deadlifts, 275# 13 Push-ups 9 Box Jumps, 24″ In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq. *Female RX: 185 and 20″ *HRPUs Stimulus/Focus: Benchmark time! 30 minutes is a […]
09 November 2018
Warm-up: Coach’s Choice Strength/Skill: Front Squat (2 x 2 x 2 x 2 x 2 ) Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: 15-12-9-12-15 Front Squat (95/65) Handstand Push Ups Stimulus/Focus: Light weight and advanced gymnastics. Work fast on the bar and spend time on the HSPUs. […]
08 November 2018
Warm-up: Coach’s Choice Strength/Skill: Deadlift (3 x 3 x 2 x 2 x 1 x 1 ) Start at 70% and get AHAP. Lift on 3-minute clock. WOD: 12 Minute AMRAP 15 Deadlifts (135/95) 30 Double Unders Stimulus/Focus: This WOD will tax your grip and your breathing. Strive for 8 rounds. […]
07 November 2018
Warm-up: Coach’s Choice Strength/Skill: Handstand Work WOD: 20 Minute AMRAP 5 Burpees 25′ Handstand Walk 100 Meter Run Stimulus/Focus: This WOD is meant to test an advanced gymnastics skill while being taxed cardiovascularly. It is designed to force you to get upside down and work a skill we don’t spend much time […]