WOD / Blog
03 August 2018
Warm-up: Coach’s Choice Strength/Skill: Hang Clean (3 X 2 X 1 X 1 X 1) WOD: 6 RFT 100 Meter Run 3 Hang Cleans (135/95) 6 Pull Ups 9 Burpees Stimulus/Focus: This WOD is meant to be moderate in weight. It is a combination of gymnastics, weightlifting and metabolic conditioning. Focus on unbroken work if possible, […]
02 August 2018
Warm-up: Coach’s Choice Strength/Skill: Deadlift (10-8-6-4-2) Start at 50% and work your way up to 90%. Lift on a 3-minute clock. WOD: 4 Rounds for Reps 1 Minute ME Deadlifts (use 70% of your 1 RM) Rest 2 Minutes Cool Down: ROMWOD
01 August 2018
Warm-up: Coach’s Choice Strength/Skill: Review WOD movements and get ready to work! WOD: Out and Back for Time 10 Pull Ups/Bar MU 20 Air Squats/Pistols 30 HRPUs/30 HSPUs 40 Ab Mat Sit Ups/GHD Sit Ups 50 Med Ball Cleans (20/14)(30/20) 40 Ab Sit Ups/GHD Sit Ups 30 HRPUs/HSPUs 20 Air Squats/Pistols 10 Pull Ups/Bar MU*RX: First […]
31 July 2018
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (20 Minutes to Find your 1 RM) WOD: 8 Minute AMRAP 10 Overhead Squats (65/45) 25 Double Unders Stimulus/Focus: This WOD is designed to be light and fast. Focus on unbroken movement. Try to squat snatch the first rep of each set of OHS. Cool Down: 5 Rounds 10 GHD Extensions […]
30 July 2018
Warm-up: Coach’s Choice Strength/Skill: Snatch (2 x 2 x 2 x 2 x 2) The strength today will come after the WOD. Start at your WOD weight and increase weight each set. Lift on a 3 minute clock. WOD: “Randy” For Time: 75 Power Snatches, 75# In honor of Randy Simmons, 51, a 27 year LAPD […]