WOD / Blog
17 August 2018
Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 5 ) Use 80% of your 1 RM for all sets. LIft on a 2-minute clock. WOD: 8 RFT 8 HSPUs 8 Deadlifts (185/135) 100 Meter Run Stimulus/Focus: This WOD is meant to be more challenging in load and movements. Strive to complete it in less than 20 minutes. […]
16 August 2018
Warm-up: Coach’s Choice Strength/Skill: Power Snatch (20 Minutes to Find Your 1 RM) WOD: 20 Minute EMOTM 3 Power Snatches *RX: 70% of your 1 RM *RX+: 80% of your 1 RM Stimulus/Focus: Time to get stronger! This WOD will develop your muscle stamina. Choose a weight that challenges you. Cool Down: ROMWOD
15 August 2018
Warm-up: Coach’s Choice Strength/Skill: Floor Press (4 x 6) Use 80% of your 1 RM for all sets and lift on a 3-minute clock. WOD: 21-15-9 Floor Press (115/75) Kettlebell Swings (1.5/1)RX+: 165/115; 2/1.5 Stimulus/Focus: This WOD is meant to be moderate in load and volume. Plan strategic breaks throughout the rounds. Cool Down: 3 Rounds […]
14 August 2018
Warm-up: Coach’s Choice Strength/Skill: Front Squat (2 x 2 x 2 x 2 x 2 x 2) Start at 70% of your 1 RM and get AHAP. Lift on a 2-minute clock. WOD: 1-10 Front Squats (95/65) 10-1 Burpees over the Bar *10 Double Unders between Each Round Stimulus/Focus: This WOD is meant to be […]
13 August 2018
Warm-up: Coach’s Choice Strength/Skill: Review WOD movements. WOD: Running Angie For Time 400 Meter Run 100 Pull Ups 400 Meter Run 100 HRPUs 400 Meter Run 100 Ab Mat Sit Ups 400 Meter Run 100 Air Squats Stimulus/Focus: This WOD is meant to be mentally and physically challenging. It will tax you cardiovascularly and muscularly. Never […]