WOD / Blog
29 November 2019
Warm-up: Coach’s Choice Strength/Skill: Get Ready to Work! WOD: Barbara (Time)Five Rounds for time:20 Pull-ups30 Push-ups40 Sit-ups50 Squats*3-minute rest after each round* Cool Down: Row 500 Meters
28 November 2019
Warm-up: Coach’s Choice Strength/Skill: Get Ready to Run! Sign your waiver and make your donation at Belmont Walk Run! WOD: 5k Run (Time)Max Effort 5k Run Cool Down: Enjoy your Thanksgiving Day with friends/family. Thank you for starting it with us and supporting a great event and cause!
27 November 2019
Warm-up: Coach’s Choice Strength/Skill: Split Jerk (1 x 2 x 3 x 4 x 5)10 minutes to get your heavy for the day. Then 1 @ 95%, 2 @ 90%, 3 @ 85%, 4 @ 80% and 5 @ 75%. Lift on a 3-minute clock. WOD: 10 RFT (15 Minute Cap)5 Split Jerks (95/65)10 Box […]
26 November 2019
Warm-up: Coach’s Choice Strength/Skill: Deadlift (Work to WOD Weight) WOD: 6 RFT (30 Minute Time Cap)6 Strict Handstand Push Ups4 Strict Chest to Bar2 Deadlifts (315/205) Stimulus/Focus: This WOD is heavy in load and advanced in skill, but light in volume. The 30 minute cap is giving you time to work the skills and push […]
25 November 2019
Warm-up: Coach’s Choice Strength/Skill: Power Snatch-Snatch-OHS Complex (2 x 2 x 2 x 2 x 2 x 2 x 2) Start at 50% of your 1 RM snatch. Get AHAP. Lift on a 3-minute clock. WOD: 6 RFT (21 Minute Cap)400 Meter Run15 KB Snatch (35/25) (Left Side-from the hang)15 KB Snatch (35/25) (Right Side-from […]
22 November 2019
Warm-up: Coach’s Choice WOD: Elizabeth (Time)21-15-9Clean, 135# / 95#Ring Dips Stimulus/Focus: Benchmark time! Give this your best shot if you have both movements. No time cap. If you need to scale, consider scales that will allow you to break each round into no more than 3 sets. Strive to complete this in 12 minutes. Strength/Skill: […]