WOD / Blog
26 December 2019
Warm-up: Coach’s Choice Strength/Skill: Thruster (4 x 4 x 4 x 4 )Stimulus/Focus: Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: Fran Your Way-Choose 1! (12 Minute Cap) Option 1: Fran21-15-9Thrusters, 95# / 65#Pull-ups Option 2: Strict Fran21-15-9Thrusters (95/65)Strict Pull Ups Option 3: Heavy Fran21-15-9Thrusters (135/95)Chest to Bar Stimulus/Focus: Today is […]
24 December 2019
Warm-up: Coach’s Choice Strength/Skill: Snatch (1 x 1 x 1 x 1 x 1 x 1 x 1 )Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: 5 Minute AMRAP5 Snatch 75/555 Munchkin Burpees Stimulus/Focus: This is a sprint. Don’t stop. Keep moving. Aim for 8-10 rounds. Cool Down: Tabata L-Hangs
23 December 2019
Warm-up: Coach’s Choice Strength/Skill: Deadlift (10 x 10 x 10)Start at 60% and get AHAP. Lift on a 3-minute clock. WOD: 21-15-9 (20 Minute Time Cap )Deadlifts (225/155)L-Pull Ups Stimulus/Focus: The WOD will be taxing on your grip. You may want to do everything in singles to save it. There are numerous scales for the […]
20 December 2019
Warm-up: Coach’s Choice Strength/Skill: Push Jerk (6 x 6 x 6 x 6 )Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: For Time50 Med Ball Cleans (20/14)25 Push Jerks (155/105)50 Med Ball Cleans (20/14)*Top of each minute: 2 Burpees Stimulus/Focus: Embrace the suck! No time cap. Got to finish this fun […]
19 December 2019
Warm-up: Coach’s Choice Strength/Skill: Review Movements WOD: Chipper for Time (45 Minute Cap)100 Double Unders90 Step Lunges80 HRPUs70 Wall Balls (20/14)60 Slam Balls (30/20)50 KB Swings (1.5/1)40 Buprees30 Chest to Bar20 Pistols10 Ring Muscle Ups Stimulus/Focus: Chipper time! Move well. Break your work into manageable sets in order to keep moving. Take very short breaks. […]
18 December 2019
Warm-up: Coach’s Choice Strength/Skill: Floor Press (5 x 5 )Use 75% for all sets. Lift on a 3-minute clock. WOD: For Time (12 Minute Cap)50-40-30-20-10Floor Press (95/65)10-20-30-40-50Ab Mat Sit Ups Stimulus/Focus: Laying on the floor all the WOD long! Have fun with this one! Cool Down: 50 Superman Holds (2 seconds)