WOD / Blog

25 March 2021

Warm-up: Coach’s Choice Strength/Skill: Review WOD Movements WOD: Deck of Cards for Time*Hearts: Buprees*Spades: Ab Mat Sit Ups*Diamonds: Strict Push Ups*Clubs: Air Squats The clock starts. In small groups, one person turns over a card. The suit indicates the movement. The number dictates the reps. An ace is one rep. All face cards are ten […]

24 March 2021

Warm-up: Coach’s Choice Strength/Skill: Sumo Deadlift High Pull (5 x 5 x 5 x 5 x 5 ) Start at 75% and get as heavy as possible. Lift on a 3-minute clock. WOD: 4 RFT (20 Minute Cap)25 Sumo Deadlifts (185/135)15 Seated Dumbbell Presses (35/20)400 Meter Run *275/185; 50/35 Stimulus/Focus: A pull, push, and run! […]

23 March 2021

Warm-up: Coach’s Choice Strength/Skill: Power Clean (5 x 4 x 3 x 2 x 1) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: For Time (18 Minutes)-21-15-9-15-21-Power Cleans (95/65)Wall Balls (20/14)*Every (-) Complete 5 Chest to Bar Pull Ups Stimulus/Focus:  The rep count should allow you to do a lot of […]

22 March 2021

Warm-up: Coach’s Choice Strength/Skill: Snatch from Below the Knee (15 Minutes to Work the Skill) WOD: 4 RFT (16 Minute Cap)15 Double Unders30 Alternating Hang KB Snatches (1.5/1)10 KB Overhead Squats (1.5/1) (5 per side) Stimulus/Focus: This will be a challenging metcon for most. Try to do the dubs unbroken and the snatches in no […]

18 March 2021

Warm-up: Coach’s Choice Strength/Skill: Review the Movements WOD: 15 Minute GAFAP1 Double Under1 Kettlebell Swing (1.5/1)1 Up and Over 2, 3, 4 . . . Stimulus/Focus: Active recovery before 21.2 tomorrow. Work as hard as you want to work. Cool Down: ROMWOD

17 March 2021

Warm-up: Coach’s Choice Strength/Skill: Partner Deadlift (15 Minutes to Work the Skill) WOD: Happy St. Patrick’s Day 17 Minute Partner WOD Partner A: 17 Slam Balls (30/20)Partner B: ME Row (Calories)SwitchPartner A: 17 Strict Push UpsPartner B: ME Row (Calories)SwitchPartner A: 17 Goblet Squats (1.5/1)Partner B: ME Row (Calories)SwitchPartner A: 17 Pull UpsPartner B: ME […]