WOD / Blog
02 December 2019
Warm-up: Coach’s Choice Strength/Skill: Push Press (5 x 5 )Use 85% for all sets. Lift on a 3-minute clock. WOD: For Time (15 Minute Cap)21 Push Press (95/65)21 Pull Ups15 Push Press (115/75)15 Chest to Bar9 Push Press (135/95)9 Strict Pull Ups6 Push Press (155/105)6 Bar Muscle Ups Stimulus/Focus: This WOD is shoulder intensive. Break […]
29 November 2019
Warm-up: Coach’s Choice Strength/Skill: Get Ready to Work! WOD: Barbara (Time)Five Rounds for time:20 Pull-ups30 Push-ups40 Sit-ups50 Squats*3-minute rest after each round* Cool Down: Row 500 Meters
28 November 2019
Warm-up: Coach’s Choice Strength/Skill: Get Ready to Run! Sign your waiver and make your donation at Belmont Walk Run! WOD: 5k Run (Time)Max Effort 5k Run Cool Down: Enjoy your Thanksgiving Day with friends/family. Thank you for starting it with us and supporting a great event and cause!
27 November 2019
Warm-up: Coach’s Choice Strength/Skill: Split Jerk (1 x 2 x 3 x 4 x 5)10 minutes to get your heavy for the day. Then 1 @ 95%, 2 @ 90%, 3 @ 85%, 4 @ 80% and 5 @ 75%. Lift on a 3-minute clock. WOD: 10 RFT (15 Minute Cap)5 Split Jerks (95/65)10 Box […]
26 November 2019
Warm-up: Coach’s Choice Strength/Skill: Deadlift (Work to WOD Weight) WOD: 6 RFT (30 Minute Time Cap)6 Strict Handstand Push Ups4 Strict Chest to Bar2 Deadlifts (315/205) Stimulus/Focus: This WOD is heavy in load and advanced in skill, but light in volume. The 30 minute cap is giving you time to work the skills and push […]
25 November 2019
Warm-up: Coach’s Choice Strength/Skill: Power Snatch-Snatch-OHS Complex (2 x 2 x 2 x 2 x 2 x 2 x 2) Start at 50% of your 1 RM snatch. Get AHAP. Lift on a 3-minute clock. WOD: 6 RFT (21 Minute Cap)400 Meter Run15 KB Snatch (35/25) (Left Side-from the hang)15 KB Snatch (35/25) (Right Side-from […]