WOD / Blog

11 June 2019

Warm-up: Coach’s Choice Strength/Skill: Power Snatch (20 Minutes to Find Your 1 RM) WOD: 15-12-9-12-15 (20 Minute Time Cap)Power Snatch (95/65)Toes to Bar Stimulus/Focus: This WOD is light to moderate in load and advanced in gymnastics. The rep scheme is short to encourage you to aim for bigger sets. Try to avoid singles for the […]

10 June 2019

Warm-up: Coach’s Choice Strength/Skill: Back Squat (5 x 5 x 5 x 5 x 5 )Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: For Time400 Meter Run100 Meter Walking Lunge100 Back Squats (95/65)100 Meter Walking Lunge400 Meter Run Stimulus/Focus: This WOD will be hard on the legs. Find a pace you […]

07 June 2019

Warm-up: Coach’s Choice Strength/Skill: Clean (3 x 3 )Use 80% for all sets. Lift on a 2-minute clock. WOD: 4 RFT5 Cleans (95/65)10 Pull Ups RX+: 135/95; chest to barsStimulus/Focus: This WOD is meant to be light and fast. Aim for less than 10 minutes. Cool Down: Gymnastics Reps

06 June 2019

Warm-up: Coach’s Choice Strength/Skill: Max Height Box Jump WOD: 10 Minute GAFAP1 Box Jump (24/20)1 Ab Mat Sit Up Stimulus/Focus: Up and down! Try to avoid getting dizzy! 🙂 Cool Down: ROMWOD

05 June 2019

Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 2)Use 85% of your 1 RM. Lift on a 3-minute clock. WOD: 20 Minute AMRAP5 Bar Muscle Ups10 Bar Facing Burpees15 Deadlifts (185/135)20 Wall Balls (20/14) Stimulus/Focus: Move steadily. Take short breaks. Keep moving. Cool Down: Gymnastics Reps

04 June 2019

Warm-up: Coach’s Choice Strength/Skill: Front Squat (20 Minutes to Find Your 1 RM) WOD: 21-15-9Front Squat (135/95)KB Swings (1.5/1)400 Meter Run Focus/Stimulus: Moderate weight and load. Aim for completing each round with no more than 2 sets. Take short breaks when needed. Strive for less than 15 minutes. Cool Down: Gymnastics Reps