WOD / Blog

14 October 2019

Warm-up: Coach’s Choice Strength/Skill: Clean (15 Minutes to Find Your Heavy for the Day) WOD: 30 Minute ClockEvery 3 Minutes:1 Clean + 2 Front Squats (85% from Strength) Stimulus/Focus: The WOD is meant to develop your strength and muscular stamina. Push yourself to lift heavy! Cool Down: Tabata Plank Holds

10 October 2019

Warm-up: Coach’s Choice Strength/Skill: Review the WOD Movements WOD: 3 Rounds1 Minute Bike Cals1 Minute GHD Extensions1 Minute Up and Overs1 Minute Muscle Ups1 Minute Rope Climbs Stimulus/Focus: This WOD is meant to be an active recovery day before 20.1. It incorporates some movements we don’t get to do often. You can push your body […]

09 October 2019

Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 5 x 5 x 5 x 5)Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: 10 RFT (15 Minute Cap)10 Deadlifts (155/105)10 HSPUs Stimulus/Focus: This WOD is meant to be light and fast. The deadlifts should be fast and unbroken-or in no more than 2 […]

08 October 2019

Warm-up: Coach’s Choice Strength/Skill: Power Snatch (1 x 1 x 1 x 1 x 1 x 1 x 1 x 1)Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: 5 Rounds1 Minute ME Power Snatch (95/65)1 Minute ME Double Unders1 Mnute ME Pull Ups Stimulus/Focus: This WOD has a little bit of […]

07 October 2019

Warm-up: Coach’s Choice Strength/Skill: Back Squat (20 Minutes to Find Your 1 RM) WOD: 5k Run Stimulus/Focus: The point of this WOD is . . . to run a 5k. Don’t time cap yourself. Just get it done! Cool Down: Walk to the end of the sidewalk and back after you finish your 5k

04 October 2019

Warm-up: Coach’s Choice Strength/Skill: Paused Front Squat (2 x 2 x 2 x 2 x 2 x 2)Start at 70% and get AHAP. Two second pause in the bottom. Lift on a 3-minute clock. WOD: Three Couplets WOD #1: 5 Minute Cap5 RFT10 Front Squats (95/65)5 Pull Ups WOD #2: 5 Minute Cap5 RFT10 Front […]