WOD / Blog
25 April 2019
Warm-up:Coach’s Choice Strength/Skill: Get Ready for Murph Practice! WOD: 20 RFT (40 Minute Cap)5 Pull Ups10 Push Ups15 Air Squats Stimulus/Focus: Aim for unbroken work as long as possible. See how this compares to the other practice schemes we have done this year. Cool Down: ROMWOD
24 April 2019
Warm-up: Coach’s Choice Strength/Skill: Floor Press (6 x 6 x 6 x 6 x 6 x 6)Start at 60% and get AHAP! Lift on a 3-minute clock. WOD: 15 Minute AMRAP10 Floor Press (95/65)10 Weighted Box Step Ups (95/65)(24/20) Stimulus/Focus: Light floor press, heavy weighted box step up. Aim for 8 rounds. Cool Down: Pull […]
23 April 2019
Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 5 x 5 x 5 x 5 ) Start at 60% and get AHAP. Lift on a 3-minute clock. WOD: 20 Minute AMRAP2 Complex (50/35 DB in each hand)1 Deadlift1 Power Clean1 Front Squat1 Push Jerk*Run 50 Meters Forward and 50 Meters Backwards after Both Complex Stimulus/Focus: Time […]
22 April 2019
Warm-up: Coach’s Choice Strength/Skill: Thruster (20 Minutes to Find Your 1 RM) WOD: Fran (Time)21-15-9 Thrusters, 95# / 65# Pull-ups Stimulus/Focus: This is a benchmark! Set an awesome PR. Already have one? Go for RX+. RX+: Strict Fran Cool Down: Pull Up Program-7, 6, 5, 4, 4*5, 4, 3, 3, 2
19 April 2019
Warm-up: Coach’s Choice Strength/Skill: Dumbbell Work WOD: 12 Minute AMRAP4 DB Box Overs (50/35)8 DB OHS (50/35)(4 per side)*Only 1 DB for both movements.* Stimulus/Focus: This WOD works movements we don’t practice enough. Focus on doing them right regardless of what weight you use. Cool DownPull Up Program7, 6, 5, 4, 4*5, 4, 3, 2, […]
18 April 2019
Warm-up: Coach’s Choice Strength/Skill: Turkish Get Up (15 Minutes to Find Your 1 RM) WOD: 9 Minutes (Three 3-Minute Rounds)1 Minute HS Hold2 Minutes ME Wall Balls (20/14)(10’/9′) *Penalty: For every second out of the HS, subtract one wall ball from your score**Score: Total Wall Ball Reps Stimulus/Focus: This WOD will be a mental challenge. […]