WOD / Blog
08 January 2019
Warm-up: Coach’s Choice Strength/Skill: Power Clean (Work to WOD Weight) WOD: 30-20-10-20-30 Wall Balls (20/14) Double Unders *7 Power Cleans (155/105) AFTER Each Round* Stimulus/Focus: This WOD is going to be taxing on your breathing. Plan breaks. Consider singles on your PCs to give you a chance to breathe and rest. Aim for less than […]
08 January 2020
Warm-up: Coach’s Choice Strength/Skill: Back Squat (5 x 5)Use 85% for all sets. 5-second descent. Lift on a 3-minute clock. WOD: 5 RFT (15 Minute Cap)15 Back Squats (95/65)1 Bear Crawl Stimulus Focus: This will be taxing on the legs and lungs. Work quickly. Back squats should be unbroken. Cap is 15 minutes to allow […]
08 January 2020
Warm-up: Coach’s Choice Strength/Skill: Back Squat (5 x 5)Use 85% for all sets. 5-second descent. Lift on a 3-minute clock. WOD: 5 RFT (15 Minute Cap)15 Back Squats (95/65)1 Bear Crawl Stimulus Focus: This will be taxing on the legs and lungs. Work quickly. Back squats should be unbroken. Cap is 15 minutes to allow […]
07 January 2019
Warm-up: Coach’s ChoiceStrength/Skill: DB WorkWOD: DB Fran21-15-9Thrusters (50/35)Pull UpsStimulus/Focus: Embrace the suck! Fran on DBs is no joke!Cool Down: 3 Rounds5 Strict Push Ups5 Strict T2B
04 January 2019
Warm-up: Coach’s ChoiceStrength/Skill: Thruster (3 x 3 x 3 x 3 x 3)Start at 80% and get AHAP! Lift on a 3-minute clock.WOD: 18-15-12-9-6-3Thruster (95/65)Toes to BarsRX+: 135/95Stimulus/Focus: This WOD will be very hard on the shoulders. Take strategic breaks to avoid failure.Cool Down: 3 Rounds200 Meter Row20 GHD Extensions
03 January 2019
Warm-up: Coach’s ChoiceStrength/Skill: Review the row and animal movements.WOD: Partner WOD-3 RFTAthlete A: Row (Max Meters)Athlete B: Bear Crawl*SwitchAthlete A: Row (Max Meters)Athlete B: Duck Walk*SwitchAthlete A: Row (Max Meters)Athlete B: Crab Walk*SwitchStimulus/Focus: Time to focus on your row. Pull as hard as you can the entire time you are on the rower.Cool Down: ROMWOD