WOD / Blog
28 December 2018
Warm-up: Coach’s Choice Strength/Skill: Split Jerk (2 x 2 x 2 x 2 x 2) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 5 RFT 4 Split Jerk (115/75) 8 Slam Balls (30/20) 12 Mountain Climbers Stimulus/Focus: Move quickly! Aim for less than 8 minutes. Cool Down: […]
27 December 2018
Warm-up: Coach’s Choice Strength/Skill: Review Team WOD movements WOD: 3-Person Team WOD (10 Minute Cap) RX Athlete A: 9 Calorie Row 15 Deadlifts (225/145) 21 Knee Raises Athlete B: 15 Calorie Row 15 Deadlifts (185/115) 15 Jumping Pull Ups Athlete C: 21 Calorie Row 15 Deadlifts (155/85) 9 Pull Ups *Rest the […]
26 December 2018
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (5 x 3 ) Use 75% for all sets. Lift on a 2-minute clock. WOD: 16 Minute AMRAP 16 Overhead Squats (50/35) 2 Muscle Ups 1 Bear Crawl Stimulus/Focus: Time to work on skills we don’t practice enough. Embrace the suck. Cool Down: Tabata V-Ups
24 December 2018
Warm-up: Coach’s Choice Strength/Skill: Get Ready to Work! WOD: 3 Rounds for Total Reps 10 Movements 1 Minute Per Movement Stimulus/Focus: This WOD is designed to keep you moving. Give your max effort at each movement. Cool Down: Accumulate 100 Calories *Bike, Ski, Row, Run (400 meters=25 calories
21 December 2018
Warm-up: Coach’s Choice Strength/Skill: Push Jerk (2 x 2 x 2 x 2 x 2 x 2 ) Start at 70% and get AHAP. LIft on a 3-minute clock. WOD: Four 5-Minute Rounds In each round complete: 21 Double Unders 15 Push Jerks (95/65) 9 Strict Pull Ups Rest the remainder of […]
20 December 2018
Warm-up: Coach’s Choice Strength/Skill: Getting ready to BURPEE! WOD: 20 Minute Death by Burpees *Complete 5 burpees every 30 seconds for as long as possible. *Once you “die,” row, bike, or run for the remainder of the time. Stimulus/Focus: Push yourself here. Do five burpees as quickly as possible to give yourself […]