WOD / Blog
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 […]
15 October 2018
Warm-up: Coach’s Choice Strength/Skill: Snatch (6 x 2) Use 70% of your 1 RM for all sets. The point is to work speed under the bar. Be super fast with light weight. WOD: For Time 21-15-9 Snatch (75/55) 42-30-18 HRPUs Stimulus/Focus: This WOD is meant to be light and fast. Focus on […]
12 October 2018
Warm-up: Coach’s Choice Strength/Skill: Floor Press (5 x 2 ) Use 90% of your 1 RM for all sets. Lift on a 3-minute clock. WOD: 3 RFT (9 Minute Cap) 10 Floor Press (95/65) 15 Pull Ups RX+: 135/95; chest to bars Stimulus/Focus: The push-pull stimulus in this WOD will lead […]
11 October 2018
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (5 x 3 ) Use 80% of your 1 RM for all sets. Lift on a 2-minute clock. WOD: 12 Minute AMRAP 6 Overhead Squats (95/65) 6 Burpees over the Bar Stimulus/Focus: The movements in this WOD make it difficult to breathe. It will tax you […]