WOD / Blog
23 October 2018
Warm-up: Coach’s Choice Strength/Skill: Push Press (6 x 6 x 6) Get AHAP. Lift on a 3-minute clock. WOD: Fight Gone Bad (3 Rounds for reps) Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute each movement 1-minute rest Female RX: 14# ball, […]
22 October 2018
Warm-up: Coach’s Choice Strength/Skill: Front Squat (3 x 3 x 3 x 3 x 3 ) Start at 75% of your 1 RM and get AHAP. Lift on a 3-minute clock. WOD: For Time 100 Front Squats (95/65) EMOTM: 5 KB Swings (1.5/1) Stimulus/Focus: This WOD is meant to push you to work quickly. Get […]
19 October 2018
Warm-up: Coach’s Choice Strength/Skill: Split Jerk (2 x 2 x 2 x 2 x 2 ) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 6 RFT (12 minute time cap) 5 Split Jerks (135/95) 25 Double Unders RX+: 155/105; 50 double unders Stimulus/Focus: Tough on the shoulders. Strive […]
18 October 2018
Warm-up: Coach’s Choice Strength/Skill: Clean (15 Minutes to Work “No Feet” ) WOD: 3 4-Minute AMRAPs Run 400 Meters ME Cleans (165/115) *Score = Total Number of Cleans Stimulus/Focus: This combination of movements. load and distance will tax your cardiovascular endurance and muscular stamina. Work as hard as you can each 4-minutes. […]
17 October 2018
Warm-up: Coach’s Choice Strength/Skill: Rings and HSPU work WOD: Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#/53# In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Focus/Stimulus: This is a benchmark workout. If you can […]
16 October 2018
Warm-up: Coach’s Choice Strength/Skill: Deadlift (20 Minutes to Find Your 1 RM) WOD: 20 Minute EMOTM Death By Deadlifts Minute 1: 1 Deadlift Minute 2: 2 Deadlifts . . . Minute 20: 20 Deadlifts *Use 60% of your 1 RM from today. *Complete 6 burpees each minute once you “die.” Stimulus/Focus: Just time to work […]