WOD / Blog
04 November 2019
Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 30 Seconds Max Reps)Every three minutes work for 30 seconds to get as many reps as possible. Use 90% for all lifts. Enter your total reps (for all 5 rounds of work) as the first number in strength. WOD: A Couple Couplets 5 RFT (5 Minute Time Cap)8 […]
31 October 2019
Warm-up: Coach’s Choice Strength/Skill: Get Ready to Work! WOD: For Time Run 400 meters as a group of 4 Pair 1: Zombies“Walk Like the Dead” (30 Wall Walks)“Grave Busters” (60 Burpees)“Brain Toss” (60 Wall Balls) (20/14)“Bloody Bars” (60 Pull Ups) Pair 2: Defenders“Haul off the Dead” (200 Meter Partner Carry)“Fire Breathers” (200 Double Unders)“Jump High […]
30 October 2019
Warm-up: Coach’s Choice Strength/Skill: Deadlift (20 Minutes to Find Your 1 RM) WOD: For Time (22 Minute Cap)400 Meter Run21 Deadlifts (50/35)21 Weighted Box Step Ups (50/35)(24/20)400 Meter Run15 Deadlifts (50/35)15 Weighted Box Step Ups (50/35)(24/20)400 Meter Run9 Deadlifts (50/35)9 Weighted Box Steps Ups (50/35)(24/20)400 Meter Run Stimulus/Focus: This WOD will be taxing on your […]
29 October 2019
Warm-up: Coach’s Choice Strength/Skill: Thruster (5 x 3)Use 70% of your 1 RM for all sets. Lift on a 2-minute clock. Work the fast cycle rate. WOD: Three-Part WOD WOD 1 for Time (6 Minute Cap)2 RFT15 Thrusters (75/55)15 Buprees over the Bar WOD 2 for Time (6 Minute Cap)3 RFT10 Thrusters (75/55)10 Burpees over […]
28 October 2019
Warm-up: Coach’s Choice Strength/Skill: Floor PressLift on a 2-Minute Clock 5 @ 50%5 @ 55%5 @ 60%4 @ 65%4 @ 70%4 @ 75%3 @ 80%3 @ 85%2 @ 90%1 @ 95+% WOD: Two-Part WOD 10 Minute AMRAP5 Floor Press (60%)5 Strict Push Ups Stimulus/Focus: This WOD uses similar movements. The short rep scheme will make […]
24 October 2019
Warm-up: Coach’s Choice Strength/Skill: Review the WOD Movements WOD: Two-Part Partner WOD 10 Minute Partner AMRAPPartner 1: 100 Meter RunPartner 2: ME Double Unders*Switch*Score is total reps*Run=100 Reps 10 Minute Partner AMRAPPartner 1: 100 Meter RunPartner 2: ME Wall Balls (20/14)*Switch*Score is total reps*Run=100 Reps Stimulus/Focus: These WODs are meant to tax you cardiovascularly. Push […]