WOD / Blog
09 January 2019
Warm-up: Coach’s Choice Strength/Skill: Deadlift ( 3 x 1) Use 100% of your 1 RM. Lift on a 3-minute clock. WOD: For Time 25 Burpees, Then: 5 Rounds 10 Deadlifts (225/155) 10 Kettlebell Swings (1.5/1) Then, 25 Burpees Stimulus/Focus: This will be a challenging WOD in that it taxes you cardiovascularly before you ever touch […]
08 January 2019
Warm-up: Coach’s Choice Strength/Skill: Power Clean (Work to WOD Weight) WOD: 30-20-10-20-30 Wall Balls (20/14) Double Unders *7 Power Cleans (155/105) AFTER Each Round* Stimulus/Focus: This WOD is going to be taxing on your breathing. Plan breaks. Consider singles on your PCs to give you a chance to breathe and rest. Aim for less than […]
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 […]
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