WOD / Blog
10 August 2018
Warm-up: Coach’s Choice Strength/Skill: Power Clean and Power (Push) Jerk (3 x 3 x 3 x 3 x 3 ) *Start at 75% of your 1 RM and get AHAP! WOD: 5 RFT 5 DB Power Clean and Push Jerk (50/35) 3 Farmer’s Carry (Boxes to Wall and Back) (50/35) Stimulus/Focus: Just a chance to practice […]
09 August 2018
Warm-up: Coach’s Choice Strength/Skill: Back Squat (5-10-15-10-5) Use 80%, 70%, 60%, 70%, 80% of your 1 RM. WOD: For Time (10 Minute Cap) 100 Back Squats (60% of your 1 RM) *Can come out of the rack Stimulus/Focus: This WOD will make you stronger and build your muscular stamina. Make sure to use the correct weights. […]
08 August 2018
Warm-up: Coach’s Choice Strength/Skill: Review the WOD movements WOD: For Time 1 Round 50 Wall Balls (20/14) 50 Slam Balls (30/20) 50 Kettlebell Swings (1.5/1) 2 Rounds 25 Wall Balls (20/14) 25 Slam Balls (30/20) 25 Kettlebell Swings (1.5/1) 5 Rounds 10 Wall Balls (20/14) 10 Slam Balls (30/20) 10 Kettlebell Swings (1.5/1) Stimulus/Focus: This WOD […]
07 August 2018
Warm-up: Coach’s Choice Strength/Skill: Deadlift (8 x 8 x 8 x 8 x 8 x 8 x 8 x 8) Start at 50% of your 1 RM and get AHAP. Lift on a 3-minute clock. WOD: 12 Minute AMRAP 4 Deadlifts (315/205) 8 Box Jumps (30/24) 100 Meter Run Stimulus/Focus: This WOD is meant to be […]
06 August 2018
Warm-up: Coach’s Choice Strength/Skill: Thruster (5 x 3) Use 80% of your 1 RM for all sets. Lift on a 2-minute clock. WOD: For Time 4-3-2-1 Rope Climbs 16-12-8-4 Thrusters (95/65)*RX+: 155/105 Stimulus/Focus: The intent of this WOD is meant to be light and fast. Aim for efficient rope climbs and try not to break your […]