WOD / Blog

31 May 2021

Warm-up: Coach’s Choice Strength/Skill: Get Ready to Work! WOD: The Don For time:66 Deadlifts, 110#66 Box jump, 24″66 Kettlebell swings, 1.5 pood66 Knees to elbows66 Sit-ups66 Pull-ups66 Thrusters, 55#66 Wall ball shots, 20#66 Burpees66 Double-unders In honor of U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, died on June 6, 2010To learn […]

28 May 2021

Warm-up: Coach’s Choice Strength/Skill: Snatch (10 x 10 x 10 ) Use this time to work barbell cycling with light weight. Lift on a 3-minute clock. WOD: Out and Back For Time (30 Minute Clock)20 Snatch 75/5540 Burpees60 Slam Balls (30/20)80 Ab Mat Sit ups100 Double Unders80 Ab Mat Sit Ups60 Slam Balls (30/20)40 Burpees20 […]

27 May 2021

Warm-up: Coach’s Choice Strength/Skill: Floor Press (2 x 2 x 2 x 2 x 2 ) Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: 16 Minute AMRAP4 Floor Press (135/95)8 Toes to Bar Teen/Masters RX: 95/65RX+: 185/135Teen/Masters RX+: 135/95 Stimulus/Focus:  A press and a pull. Shoulders are going to be spent. […]

26 May 2021

Warm-up: Coach’s Choice Strength/Skill: Review the Movement WOD: Deadlift (8 x 8 x 8 x 8 x 8 x 8 x 8 x 8) Start at 70% and get AHAP. Lift on a 3-minute clock. Cool Down: ROMWOD

25 May 2021

Warm-up: Coach’s Choice Strength/Skill: Push Press (5 x 10) Use 65% for all sets. Lift on a 3-minute clock. WOD: 10 RFT (15 Minute Cap)10 Push Press (45/35)10 Overhead Alternating Step Lunges (45/35) Teen/Masters RX: 35/25 Cool Down: 5 Rounds5 Ring Pull Ups5 Toes to Rings

24 May 2021

Warm-up: Coach’s Choice Strength/Skill: Ring Muscle Ups & Progressions WOD: For Time (30 Minute Cap)500-400-300-200-100Meter Run50-40-30-20-10Air Squats5-4-3-2-1Ring Muscle Ups Stimulus/Focus: The squats and runs will strain your cardiovascular system. Executing muscle ups will be much more difficult when taxed. Find a good progression that challenges you where you are. Cool Down: 4 Rounds10 GHD Extensions10 […]