WOD / Blog

31 October 2018

Warm-up: Coach’s Choice   Strength/Skill: Get Ready to Work!   WOD: 4-Person Team WOD   Run 400 meters as a group of 4   Pair 1: Zombies “Walk Like the Dead” (30 Wall Walks) “Grave Busters” (60 Burpees) “Brain Toss” (60 Wall Balls) (20/14) “Bloody Bars” (60 Pull Ups)   Pair 2: Defenders “Haul off […]

30 October 2018

Warm-up: Coach’s Choice   Strength/Skill: Deadlift (4 X 4) Use 80% for all sets. Lift on a 3-minute clock.   WOD: For Time 2-4-6-8-10 Deadlifts 10-20-30-40-50 HRPUs   Male RX weights: 245/225/205/185/155 Female RX weights: 165/155/145/135/105   Stimulus/Focus: This WOD is designed to be moderate in load and higher in volume. Work on virtuosity–move well […]

29 October 2018

Warm-up: Coach’s Choice   Strength/Skill: Floor Press (20 Minutes to Find Your 1 RM)   WOD: For Time 20-16-12-16-20 Floor Press (95/65) 10-8-6-8-10 Step Lunges (95/65)   Stimulus/Focus: Light floor press and moderate step lunges. Go unbroken on floor press if possible. The descending and then ascending rep scheme will be a mental challenge.   […]

26 October 2018

Warm-up: Coach’s Choice   Strength/Skill: Goat Work: Choose 4 goats and spend 5 minutes on each one of them.   WOD: 4 Sprints   Stimulus/Focus: Move as quickly as you can through each of these WODs in order to give yourself as much time to recover as possible.   5 Minute Cap 21-15-9 Pull Up […]

25 October 2018

Warm-up: Coach’s Choice   Strength/Skill: Power Snatch (2 x 2 x 2 x 2 x 2 ) Start at 75% and get AHAP. Lift on a 2-minute clock.   WOD: 10 1-Minute Rounds 10 Burpees over the Bar ME Power Snatch (90% of your heaviest double from today)   Cool Down: ROMWOD

24 October 2018

Warm-up: Coach’s Choice   Strength/Skill: Snatch Grip Deadlift (15 Minutes to Work the Skill)   WOD: 15 Minute AMRAP 5 Snatch Grip Deadlift (80%) 1 Bear Crawl   Stimulus/Focus: This will be a slow grind. Aim for 7-8 rounds.   Cool Down: Tabata V-Ups