WOD / Blog
09 July 2018
Warm-up: Coach’s Choice Strength/Skill: Front Squat (5 x 5 x 5 x 5 x 5 x 5) Get AHAP! WOD: 6 Minute AMRAP 6 Front Squats (115/75) 3 Ring Dips Stimulus/Focus: This WOD is meant to be moderate in load with a more challenging gymnastics focus. Aim for unbroken ring dips if possible or find a […]
06 July 2018
Warm-up: Coach’s Choice Strength/Skill: Floor Press (5 x 4 x 3 x 2 x 1) Work towards a heavy single. WOD: For Time 100 Meter Run 21 Floor Press (135/95) 200 Meter Run 15 Floor Press (135/95) 300 Meter Run 9 Floor Press (135/95) 400 Meter Run*RX+: 185/135 Stimulus/Focus: This WOD is meant to be heavy. […]
05 July 2018
Warm-up: Coach’s Choice Strength/Skill: Handstand Work WOD: 12 Minute GAFAP 1 HSPU 2 Burpees 3 Double Unders 2/4/6, 3/6/9, etc. Stimulus/Focus: This WOD is meant to be cardiovascularly taxing. Focus on fast transitions. Cool Down: ROMWOD
04 July 2018
Warm-up: Coach’s Choice Strength/Skill: Get Ready to Work! WOD: 1775 (AMRAP – Rounds and Reps) 60-Minute AMRAP of: 17 Power Cleans, 135/95 75 Squats Unload the barbell and carry it 200 meters away. Return to the plates and then carry one forward to the barbell. Retrieve the second plate, carry it forward and reload the […]
29 December 2016
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (3 x 3 x 2 x 2 x 1) *Get as heavy as you can! WOD: For Time 25 Pull Ups 50 Box Jumps (24/20) 100 Overhead Squats (65/45) 50 Box Jumps (24/20) 25 Pull Ups Mobility: Shoulders Buy Out: 400 Meter Run
30 December 2016
Warm-up: Coach’s Choice Strength/Skill: Get Ready for the WOD! Set up teams and stations! WOD: Team WOD for Time: 2016 Meter Row Buy In (One person rows at a time) Then, teams work on the following four couplets, only 2 people working at a time and each couplet has to be finished before moving on […]