WOD / Blog
07 November 2018
Warm-up: Coach’s Choice Strength/Skill: Handstand Work WOD: 20 Minute AMRAP 5 Burpees 25′ Handstand Walk 100 Meter Run Stimulus/Focus: This WOD is meant to test an advanced gymnastics skill while being taxed cardiovascularly. It is designed to force you to get upside down and work a skill we don’t spend much time […]
06 November 2018
Warm-up: Coach’s Choice Strength/Skill: Clean (20 Minutes to Find Your 1 RM) WOD: For Reps 5 Minutes ME Cleans at 75% Rest 1 Minute 5 Minutes ME Cleans at 50% Stimulus/Focus: This WOD is meant to be moderate to light for each person. Move steadily and don’t stop. Try to accumulate at […]
05 November 2018
Warm-up: Coach’s Choice Strength/Skill: Split Jerk (5 x 5 ) Use 75% for all sets. Lift on a 3-minute clock. WOD: 7 RFT 3 Split Jerks (95/65) 5 Pull Ups RX+: 135/95 and C2B Stimulus/Focus: This WOD is meant to be light and fast, but to give you a chance to […]
02 November 2018
Warm-up: Coach’s Choice Strength/Skill: Back Squat (3 x 3 ) Use 90% for all sets. Lift on a 3-minute clock. WOD: 10 Minute AMRAP 5 Back Squats (95/65) 5 Toes to Rings RX+: 135/95 Stimulus/Focus: This WOD should be light and fast. Go unbroken and move quickly. Aim for 12 rounds. Cool Down: Tabata Side […]
01 November 2018
Warm-up: Coach’s Choice Strength/Skill: Push Jerk (5 x 5 ) Use 70% for all sets and lift on a 2-minute clock. WOD: 3 RFT 10 Push Jerk (95/65) 20 Bar Hops Stimulus/Focus: This WOD is meant to be light and fast. Aim to be unbroken with fast transitions. Strive for less than 5 minutes. Cool […]
31 October 2018
Warm-up: Coach’s Choice Strength/Skill: Get Ready to Work! WOD: 4-Person Team WOD Run 400 meters as a group of 4 Pair 1: Zombies “Walk Like the Dead” (30 Wall Walks) “Grave Busters” (60 Burpees) “Brain Toss” (60 Wall Balls) (20/14) “Bloody Bars” (60 Pull Ups) Pair 2: Defenders “Haul off […]