WOD / Blog
11 September 2018
Warm-up: Coach’s Choice Strength/Skill: Review the WOD movements WOD: “343” 9/11 Memorial WOD (Time) 50 Pull Ups 50 Air Squats 50 HRPUs 50 Ab Mat Sit Ups 50 Box Jumps (24/20) 50 Wall Balls (20/14) 43 Burpees *RX+: 60 of each and 55 Burpees Stimulus/Focus: This WOD was created in memory […]
10 September 2018
Warm-up: Coach’s Choice Strength/Skill: Push Press (1 x 1 x 1 x 1 x 1 x 1 x 1 ) Start at 75% of your 1 RM and get AHAP! Lift on a 3-minute clock. WOD: 10-1 Ladder Floor Press (95/65) Front Squat (95/65) Push Press (95/65) *All movements descend. Stimulus/Focus: This […]
7 September 2018
Warm-up: Coach’s Choice Strength/Skill: Deadlift (2 x 2 x 2 x 2 x 2 x 2 ) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 20 Minute GAFAP 1 Deadlift (95/65) 1 Pull Up 2/2, 3/3, 4/4 . . . RX+: 135/95 & C2B Stimulus/Focus: This WOD is meant to tax […]
6 September 2018
Warm-up: Coach’s Choice Strength/Skill: High Hang Power Snatch (20 Minutes to Find your 1 RM) WOD: 10 Minute EMOTM 1 High Hang Power Snatch (90%) 1 Lateral Shuffle Stimulus/Focus: This WOD is meant to build your muscular endurance over short time. There will be very little time to rest. Focus on each […]
5 September 2018
Warm-up: Coach’s Choice Strength/Skill: Back Squat (5 x 3) Use 85% of your 1 RM for all sets. Lift on a 3-minute clock. WOD: 5 RFT (12 Minute Time Cap) 5 Burpees 10 Back Squats (135/95) 15 Kettlebell Swings (1.5/1) Stimulus/Focus: This WOD is moderate in load and light in volume. Aim […]
4 September 2018
Warm-up: Coach’s Choice Strength/Skill: Handstand Work WOD: 12 Minute AMRAP 10 Alternating Pistols 50′ Handstand Walk Stimulus/Focus: This is an advanced skill gymnastics WOD. It is a chance to practice more difficult movements. Take your time and focus on progressions that challenge you. Cool Down: Tabata Ab Mat Sit Ups