WOD / Blog
30 July 2018
Warm-up: Coach’s Choice Strength/Skill: Snatch (2 x 2 x 2 x 2 x 2) The strength today will come after the WOD. Start at your WOD weight and increase weight each set. Lift on a 3 minute clock. WOD: “Randy” For Time: 75 Power Snatches, 75# In honor of Randy Simmons, 51, a 27 year LAPD […]
28 July 2018
Open Gym: Make up a missed wod This is your chance to make up a WOD you may have missed on your rest day. Work on a goat Do you have any movements that you suck at, or hate to do? Then work on mastering them! Mobility Sore? Fix that!
27 July 2018
Warm-up: Coach’s Choice Strength/Skill: Bear Complex (Review the Movements and Work Up to WOD Weight) Power Clean Front Squat Push Press Back Squat Second Push Press Last push press can be a push jerk. Must hold onto the bar for 7 complete reps of the above complex. WOD: Bear Complex (7 x 7) Power Clean Front […]
26 July 2018
Warm-up: Coach’s Choice Strength/Skill: Rope Climbs WOD: Partner AMRAPS 5 Minute AMRAP Partner A: 2 Rope Climbs Partner B: ME Dumbbell Power Snatch (50/35) Switch 5 Minute AMRAP Partner A: 2 Rope Climbs Partner B: ME Dumbbell Overhead Squat (50/35) Switch 5 Minute AMRAP Partner A: 2 Rope Climbs Partner B: ME Dumbbell Overhead Step Lunge (50/35) […]
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