WOD / Blog
12 December 2018
Warm-up: Coach’s Choice Strength/Skill: Power Snatch (5 x 2 ) Use 80% for all sets. WOD: Team WOD for Time and Reps 200/175/150 Bike Calories ME GHD ME Rope Climbs ME Snatch (75/65/55) ME Pistols *Male/Coed/Female Teams Teams of 5. Split work on bike however you would like. Get to your team’s […]
11 December 2018
Warm-up: Coach’s Choice Strength/Skill: Power Clean (20 Minutes to Find Your 1 RM) WOD: 10 Minute EMOTM 1 Complex (65% of PC) Power Clean Hang Power Clean Jerk RX+: 2 complexes Stimulus/Focus: This WOD is meant to work on your grip strength and allow you to refine movements at lighter weights. […]
10 December 2018
Warm-up: Coach’s Choice Strength/Skill: Back Squat (10 x 10 x 10) Start at 60% and get AHAP. Lift on a 5-minute clock. WOD: 10 Minute GAFAP 1 Back Squat (95/65) 10 Double Unders 2/20; 3/30; 4/40; 5/50, etc Stimulus/Focus: This WOD is meant to tax you cardiovascularly. Just push through the suck. […]
07 December 2018
Warm-up: Coach’s Choice Strength/Skill: Clean (5 X 5 X 5) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 15-12-9 Cleans (115/75) Bar Facing Burpees Stimulus/Focus: This WOD is light in load and volume, but has more taxing movements. Focus on working steadily. Aim for less than 12 minutes. […]
06 December 2018
Warm-up: Coach’s Choice Strength/Skill: Med Ball Cleans WOD: 300 Med Ball Squats for Time (20/14) Stimulus/Focus: This WOD is meant to challenge you to work past your mental desire to stop and to get you to do larger sets of work. You are going to have to come in to find out […]
05 December 2018
Warm-up: Coach’s Choice Strength/Skill: Deadlift (10 x 10 x 10 x 10) *Start at 50% and get AHAP. Lift on a 3-minute clock. WOD: 12 Minute AMRAP 4 Deadlifts (225/155) 8 Alternating Dumbbell Snatch (50/35) Stimulus/Focus: This WOD is moderate in load and volume. The shorter rep counts per movement should allow […]