WOD / Blog
08 January 2020
Warm-up: Coach’s Choice Strength/Skill: Back Squat (5 x 5)Use 85% for all sets. 5-second descent. Lift on a 3-minute clock. WOD: 5 RFT (15 Minute Cap)15 Back Squats (95/65)1 Bear Crawl Stimulus Focus: This will be taxing on the legs and lungs. Work quickly. Back squats should be unbroken. Cap is 15 minutes to allow […]
07 January 2019
Warm-up: Coach’s ChoiceStrength/Skill: DB WorkWOD: DB Fran21-15-9Thrusters (50/35)Pull UpsStimulus/Focus: Embrace the suck! Fran on DBs is no joke!Cool Down: 3 Rounds5 Strict Push Ups5 Strict T2B
04 January 2019
Warm-up: Coach’s ChoiceStrength/Skill: Thruster (3 x 3 x 3 x 3 x 3)Start at 80% and get AHAP! Lift on a 3-minute clock.WOD: 18-15-12-9-6-3Thruster (95/65)Toes to BarsRX+: 135/95Stimulus/Focus: This WOD will be very hard on the shoulders. Take strategic breaks to avoid failure.Cool Down: 3 Rounds200 Meter Row20 GHD Extensions
03 January 2019
Warm-up: Coach’s ChoiceStrength/Skill: Review the row and animal movements.WOD: Partner WOD-3 RFTAthlete A: Row (Max Meters)Athlete B: Bear Crawl*SwitchAthlete A: Row (Max Meters)Athlete B: Duck Walk*SwitchAthlete A: Row (Max Meters)Athlete B: Crab Walk*SwitchStimulus/Focus: Time to focus on your row. Pull as hard as you can the entire time you are on the rower.Cool Down: ROMWOD
02 January 2019
Warm-up: Coach’s Choice Strength/Skill: Power Snatch (7 x 1)Use 90% of your 1 RM and lift on a 2-minute clock. WOD: 12 Minute AMRAP3 Power Snatch (115/75)6 Burpees12 Double Unders Stimulus/Focus: This WOD is meant to tax you cardiovascularly. Pace yourself, but keep moving. Aim for 6 rounds.Cool Down: Tabata Handstand Holds
01 January 2019
Warm-up: Coach’s Choice Strength/Skill: Get Ready to Work WOD: 100 RFT (40 Minute Cap) 1 Pull Up 2 Push Ups (HRPU or Strict) 3 Air Squats Stimulus/Focus: Murph minus the Run! Focus on perfect movement and fast transitions. The challenge will be . . . keeping track of your rounds! Cool […]