WOD / Blog
25 July 2018
Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 5 x 5 x 5 x 5) Tempo lifts. 5-count lift and 5-count lower. 3-minute clock. WOD: For Time 800 Meter Run, Then 2 Rounds 25 Deadlifts (135/95) 25 Pull Ups Then, 800 Meter Run Stimulus/Focus: This WOD is meant to teach you to pace yourself. Don’t go out […]
24 July 2018
Warm-up: Coach’s Choice Strength/Skill: Behind The Neck Jerk (20 Minutes to Work the Skill) WOD: 20 Minute EMOTM Even: 3 Behind the Neck Jerks (70%) Odd: 6 Alternating Pistols Stimulus/Focus: This is a skill WOD. Practice perfect movement–challenge yourself. Cool Down: Tabata Ab Mat Sit Ups
23 July 2018
Warm-up: Coach’s Choice Strength/Skill: Uneven Back Squats (20 Minutes to Work the Skill) WOD: Four 5-Minute Rounds Partner A: 400 Meter Run Partner B: ME Back Squats (95/65) *Switch *Rest if you are both finished running in the five minutes *If you can’t finish the run in the time domain, scale the run to 200 meters. […]
20 July 2018
Warm-up: Coach’s Choice Strength/Skill: Clean (20 Minutes to Find your 1 RM) WOD: 15 Minute EMOTM 1 Clean (85% of your 1 RM) ME Muscle UpsScores: Weight of the clean used in the WOD and number of muscle ups. Stimulus/Focus: This WOD allows you to practice without being rushed. Focus on perfect movement on the barbell […]
19 July 2018
Warm-up: Coach’s Choice Strength/Skill: Push Press (5 x 5 x 5 x 5 x 5 ) Start at 70% and get AHAP! WOD: 6 RFT (10 Minute Cap) 5 Push Press (70% of your heaviest set of 5 from strength) 10 Toes to Bar Stimulus/Focus: This WOD has a lighter barbell movement and more challenging gymnastics […]
18 July 2018
Warm-up: Coach’s Choice Strength/Skill: Back Squat (5 x 5 x 5 x 5 x 5 ) Lift on a 3 minute clock. Start at 60% and get AHAP. WOD: 1-10 Back Squat (95/65) 10-1 Kettlebell Swings (1.5/1) RX+: 135/95; 2/1.5 Stimulus/Focus: This WOD should be light to moderate in load. Strive to go unbroken. Focus on […]