WOD / Blog
01 April 2019
Warm-up: Coach’s Choice Strength/Skill: Floor Press (3 x 3 x 3 x 3 x 3)Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 21 Floor Press (95/65)21 Pull Ups15 Floor Press (115/75)15 Chest to Bar9 Floor Press (135/95)9 Bar Muscle Up Stimulus/Focus: This will be a tough WOD mentally and physically. Make […]
29 March 2019
Warm-up: Coach’s Choice Strength/Skill: Clean and Jerk (1 x 1 x 1 x 1 x 1 x 1 x 1 )Lift on a 3-minute clock. Get AHAP!*Can be power or squat clean and push or split jerk. WOD: Grace30 Clean and Jerks, 135# / 95#*Can be power or squat clean and push or split jerk. […]
28 March 2019
Warm-up: Coach’s Choice Strength/Skill: Get Ready to Work! WOD: 25 RFT (40 Minute Time Cap)4 Pull Ups8 Push Ups12 Air Squats Stimulus/Focus: Just another day of Murph practice. Cool Down: ROMWOD
27 March 2019
Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (20 Minutes to Find Your 1 RM) WOD: 10 RFT5 Shoulder Press (65/45)25 Double Unders Stimulus/Focus: Shoulder intensive WOD. Aim to go unbroken. Rest as needed between movements. Cool Down: 5 Minutes of Shoulder Stretching
26 March 2019
Warm Up: Coach’s Choice Strength/Skill: Deadlift (3 x 3 x 3 x 3 )Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: For Time5 Deadlifts (275/185)20 HRPUs5 Deadlifts (275/185)25 HRPUs5 Deadlifts (275/185)30 HRPUs5 Deadlifts (275/185)35 HRPUs5 Deadlifts (275/185)40 HRPUs Stimulus/Focus: Classic push-pull WOD. Singles on deadlifts and small sets on HRPUs. Cool […]
25 March 2019
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (5 x 5 x 5 x 5 x 5)Start with a naked bar and get AHAP. Coach will call a 2-second pause in the bottom. WOD: Nancy5 RFT 400m Run 15 Overhead Squats, 95# / 65# Stimulus/Focus: Benchmark time! Let’s get after this one! Cool Down: 50 Ab Mat Sit Ups