WOD / Blog
21 November 2019
Warm-up: Coach’s Choice Strength/Skill: Back Squat (Work to WOD Weight) WOD: 20 Minute ClockEvery Two Minutes10 Body Weight Back Squats (from the rack) Stimulus/Focus: Leg burner! You have two minutes to get 10 body weight back squats done. You may re-rack it if you need to do so. The faster you get them finished, the […]
20 November 2019
Warm-up: Coach’s Choice Strength/Skill: Rope Climbs: 15 Minutes to Work the Skill. If you have rope climbs and you do not want to “waste” them before the workout, find a goat and invest 15 minutes on it–or help someone else learn to climb! WOD: 20 Minute AMRAP2 Rope Climbs20 Alternating DB Snatch (50/35) Stimulus/Focus: This […]
19 November 2019
Warm-up: Coach’s Choice Strength/Skill: Deadlift (2 x 2 x 2 x 2 x 2 x 2)Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: 5 RFT (25 Minute Time Cap)10 Deadlifts (135/95)20 Lateral Burpees over the Bar30 Double Unders Stimulus/Focus: This will be a cardiovascular WOD. Find a steady pace. Deadlifts should […]
18 November 2019
Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (20 Minutes to Find Your 1 RM) WOD: 20 Minute AMRAP10 Knees to Elbow3 Wall Walks Stimulus/Focus: This WOD is taxing on the midline and shoulders. The long time domain will force you to take breaks. Try to keep them short. Strive to keep your K2E in two sets […]
15 November 2019
Warm-up: Coach’s Choice Strength/Skill: Push Press (5 x 4 x 3 x 2 x 1)Start a75% and get AHAP. Lift on a 2-minute clock. WOD: 10-20-30-40-50 (30 Minute Time Cap)Push Press (75/55)Wall Balls (20/14)Double Unders Stimulus/Focus: This WOD will be challenging on your muscles and lungs. Find a way to break the rounds that will […]
14 November 2019
Warm-up: Coach’s Choice Strength/Skill: Clean (20 Minutes to Find Your 1 RM) WOD: 7 RFT (10 Minute Cap)3 Cleans (165/115)5 Strict Push Ups7 Box Jumps (30/24) Stimlus/Focus: Seven rounds is a head game! Just keep working. No time to rest. That will come when you are finished. The weight of the clean and the height […]