WOD / Blog
31 August 2018
Warm-up: Coach’s Choice Strength/Skill: Deadlift (4 x 4 x 4 x 4 ) Start at 75% of your 1 RM and get AHAP! Lift on a 3-minute clock. WOD: 14 Minute EMOTM 8 Deadlifts (135/95) *With remaining time, strip barbell and complete ME curls *Score=Total Reps (DLs and Curls) Stimulus/Focus: Something a little different. Focus on […]
30 August 2018
Warm-up: Coach’s Choice Strength/Skill: Split Jerk (4 x 4 x 4 x 4 x 4 x 4) Start at 70% and get AHAP! Lift on a 3 minute clock. WOD: Partner 6 Minute AMRAP ME Split Jerks (95/65) *Bar can’t touch the ground. *5 burpee penalty from both partners each time it does. Stimulus/Focus: This WOD […]
29 August 2018
Warm-up: Coach’s Choice Strength/Skill: Get ready to work! WOD: Chipper for Time 100 Double Unders 90 Slam Balls (30/20) 80 Step Lunges 70 Ground to Overhead (45/25) 60 HRPUs 50 KB Swings (1.5/1) 40 Box Jumps (24/20) 30 Wall Balls (20/14) 20 Chest to Bar 10 Pistols Stimulus/Focus: This is a mental grind. Focus on small sets […]
28 August 2018
Warm-up: Coach’s Choice Strength/Skill: Snatch (20 Minutes to Find Your 1 RM) WOD: 5 RFT 9 HSPUs 6 Burpees 3 Snatch (95/65) 1 Muscle Up Stimulus/Focus: This WOD is an advanced gymnastics WOD. Find scales that challenge you, but don’t leave you frustrated. Aim for less than 12 minutes. Cool Down: 3 Rounds 20 Second Sink Stretch […]
27 August 2018
Warm-up: Coach’s Choice Strength/Skill: Floor Press (1-2-3-4-5) Use 100%, 95%, 90%, 85%, 80%. Lift on a 3-minute clock. WOD: 7 RFT 20 Floor Press (95/65) 30 Ab Mat Sit Ups *RX+: 135/95 Stimulus/Focus: This WOD is designed with higher reps per round to force you to take breaks. Plan them strategically. Cool Down: 5 Rounds 3 Strict […]