WOD / Blog

01 July 2019

Warm-up: Coach’s Choice Strength/Skill: Back Squat (10 x 10 x 10 )Use 60% of your 1 RM for all sets. Lift on a 3-minute clock. WOD: For Time50-40-30-20-10Back Squat (95/65)25-20-15-10-5Push Press (95/65) RX+: 135/95Stimulus/Focus: Foundational movements. Move well. Aim for less than 15 minutes. Cool Down: Gymnastics Reps

28 June 2019

Warm-up: Coach’s Choice Strength/Skill: Thruster (6 x 6 x 6 x 6 x 6 )Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 3 RFT500 Meter Row100 Double Unders20 Thrusters (65/45) Stimulus/Focus: Bye, bye ability to breathe! You have to find a place to catch your breath in this workout. Make sure […]

27 June 2019

Warm-up: Coach’s Choice Strength/Skill: Get Ready to WOD! WOD: Two Benchmarks for Two Times*150 HRPUs*1-Mile Run Cool Down: ROMWOD

26 June 2019

Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 5 x 5 x 5 x 5 )Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 12 Minute AMRAP6 Deadlifts (225/155)12 KB Swings (1.5/1) Stimulus/Focus: This WOD will tax your grip. You may want to consider singles on the deadlifts to save your forearms for […]

25 June 2019

Warm-up: Coach’s Choice Strength/Skill: Snatch (1 x 1 x 1 x 1 x 1 x 1 x 1)Lift on a 3-minute clock. Get AHAP. WOD: Six 2-Minute Rounds5 Snatches (95/65)100 Meter Run*Rest Remainder of 2-Minute Round*Score is total reps completed; run = 5 reps Cool Down: Gymnastics Reps

24 June 2019

Warm-up: Coach’s Choice Strength/Skill: Power Clean (10 x 2)10 Minute EMOTM-2 Reps @ 80%. WOD: For Time10-1 Complex (95/65)*Power Clean*Front Squat*Split Jerk1-10 Pull Ups RX+: 155/105; chest to bar (no mixing) Cool Down: Gymnastics Reps