WOD / Blog
29 November 2018
Warm-up: Coach’s Choice Strength/Skill: Turkish Get Up (Time to Work the Skill) WOD: 4 Rounds (1 Minute at Each Movement) ME Bike Calories ME TGU ME GHD ME Rope Climbs ME Up and Overs Stimulus/Focus: This is designed to practice movements we don’t get to do often. Work as hard as you […]
28 November 2018
Warm-up: Coach’s Choice Strength/Skill: Snatch (2 x 2 x 2 x 2 x 2 ) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: For Time 10-8-6-4-2 Snatch 50-40-30-20-10 Double Unders RX Male: 85, 95, 115, 125, 135 RX Female: 55, 65, 75, 85, 95 Stimulus/Focus: This WOD will tax you cardiovascularly. […]
27 November 2018
Warm-up: Coach’s Choice Strength/Skill: Deadlift (4 x 10 ) Use 50% for all sets. Lift on a 2-minute clock. WOD: 4 RFT 25 Deadlifts (115/75) 25 Burpees 400 Meter Run Stimulus/Focus: Just move. Work consistently. Aim for 20- 25 minutes. Cool Down: 4 Rounds 10 GHD Extensions 10 GHD Sit Ups
26 November 2018
Warm-up: Coach’s Choice Strength/Skill: Power Clean (3 x 3 x 3 x 3 x 3) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 3 Rounds for Max Effort Power Clean Reps 30 Seconds Work/30 Seconds Rest 25 Seconds Work/35 Seconds Rest 20 Seconds Work/40 Seconds Rest 15 Seconds […]