WOD / Blog
12 July 2019
Warm-up: Coach’s Choice Strength/Skill: Floor Press (4 x 4 x 4 x 4 )Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: 5 RFT (20 Minute Cap)25 Floor Press (95/65)50 Ab Mat Sit Ups *RX+: 135/95; weighted ab mat sit ups (25/15) Stimulus/Focus: Time to work larger sets. You’ll have to decide […]
11 July 2019
Warm-up: Coach’s Choice Strength/Skill: Front Squat (5 x 5 x 5)Start at 75% and get AHAP. LIft on a 3-minute clock. WOD: 10 Minute GAFAP1 Front Squat (135/95)1 Bar Facing Burpee2/2, 3/3, . . . Stimulus/Focus: This will be cardiovascularly taxing. Find a good pace and try to stay with it. Cool Down: ROMWOD
10 July 2019
Warm-up: Coach’s Choice Strength/Skill: Review WOD Movements-DB and KB Work WOD: Chipper Time!50 HRPUs45 KB Swings (1.5/1)40 Step Lunges35 Knees to Elbow30 KB Snatch (alternating)(1.5/1)25 Goblet Squats (1.5/1)20 Chest to Bars15 DB Push Press (50/35)10 Pistols5 DB Cleans (50/35) Stimulus/Focus: Chip away at each movement. Short work, short breaks. Cool Down: Gymnastics Reps
09 July 2019
Warm-up: Coach’s Choice Strength/Skill: Power Snatch (2 x 2 x 2 x 2 x 2 x 2 )Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 6 RFT10 Power Snatch (75/55)25 Double Unders400 Meter Run Stimulus/Focus: Strive for less than 24 minutes. Cool Down: Gymnastics Reps