WOD / Blog
27 July 2018
Warm-up: Coach’s Choice Strength/Skill: Bear Complex (Review the Movements and Work Up to WOD Weight) Power Clean Front Squat Push Press Back Squat Second Push Press Last push press can be a push jerk. Must hold onto the bar for 7 complete reps of the above complex. WOD: Bear Complex (7 x 7) Power Clean Front […]
26 July 2018
Warm-up: Coach’s Choice Strength/Skill: Rope Climbs WOD: Partner AMRAPS 5 Minute AMRAP Partner A: 2 Rope Climbs Partner B: ME Dumbbell Power Snatch (50/35) Switch 5 Minute AMRAP Partner A: 2 Rope Climbs Partner B: ME Dumbbell Overhead Squat (50/35) Switch 5 Minute AMRAP Partner A: 2 Rope Climbs Partner B: ME Dumbbell Overhead Step Lunge (50/35) […]
25 July 2018
Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 5 x 5 x 5 x 5) Tempo lifts. 5-count lift and 5-count lower. 3-minute clock. WOD: For Time 800 Meter Run, Then 2 Rounds 25 Deadlifts (135/95) 25 Pull Ups Then, 800 Meter Run Stimulus/Focus: This WOD is meant to teach you to pace yourself. Don’t go out […]
24 July 2018
Warm-up: Coach’s Choice Strength/Skill: Behind The Neck Jerk (20 Minutes to Work the Skill) WOD: 20 Minute EMOTM Even: 3 Behind the Neck Jerks (70%) Odd: 6 Alternating Pistols Stimulus/Focus: This is a skill WOD. Practice perfect movement–challenge yourself. Cool Down: Tabata Ab Mat Sit Ups
23 July 2018
Warm-up: Coach’s Choice Strength/Skill: Uneven Back Squats (20 Minutes to Work the Skill) WOD: Four 5-Minute Rounds Partner A: 400 Meter Run Partner B: ME Back Squats (95/65) *Switch *Rest if you are both finished running in the five minutes *If you can’t finish the run in the time domain, scale the run to 200 meters. […]
20 July 2018
Warm-up: Coach’s Choice Strength/Skill: Clean (20 Minutes to Find your 1 RM) WOD: 15 Minute EMOTM 1 Clean (85% of your 1 RM) ME Muscle UpsScores: Weight of the clean used in the WOD and number of muscle ups. Stimulus/Focus: This WOD allows you to practice without being rushed. Focus on perfect movement on the barbell […]