WOD / Blog
16 October 2018
Warm-up: Coach’s Choice Strength/Skill: Deadlift (20 Minutes to Find Your 1 RM) WOD: 20 Minute EMOTM Death By Deadlifts Minute 1: 1 Deadlift Minute 2: 2 Deadlifts . . . Minute 20: 20 Deadlifts *Use 60% of your 1 RM from today. *Complete 6 burpees each minute once you “die.” Stimulus/Focus: Just time to work […]
15 October 2018
Warm-up: Coach’s Choice Strength/Skill: Snatch (6 x 2) Use 70% of your 1 RM for all sets. The point is to work speed under the bar. Be super fast with light weight. WOD: For Time 21-15-9 Snatch (75/55) 42-30-18 HRPUs Stimulus/Focus: This WOD is meant to be light and fast. Focus on […]
12 October 2018
Warm-up: Coach’s Choice Strength/Skill: Floor Press (5 x 2 ) Use 90% of your 1 RM for all sets. Lift on a 3-minute clock. WOD: 3 RFT (9 Minute Cap) 10 Floor Press (95/65) 15 Pull Ups RX+: 135/95; chest to bars Stimulus/Focus: The push-pull stimulus in this WOD will lead […]
11 October 2018
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (5 x 3 ) Use 80% of your 1 RM for all sets. Lift on a 2-minute clock. WOD: 12 Minute AMRAP 6 Overhead Squats (95/65) 6 Burpees over the Bar Stimulus/Focus: The movements in this WOD make it difficult to breathe. It will tax you […]
10 October 2018
Warm-up: Coach’s Choice Strength/Skill: Rope Climbs WOD: 20 Minute Partner AMRAP Partner A: 2 Rope Climbs Partner B: ME Weighted Box Step Overs (50/35)(24/20) *Switch Stimulus/Focus: This WOD is meant to focus on skill. Practice efficiency on the rope. The 20 minute time domain will make this a grind. Just keep moving. […]
09 October 2018
Warm-up: Coach’s Choice Strength/Skill: Deadlift (10 Minute Death By) Use 90% of your 1 RM for all lifts. Start with one rep and add one rep each minute until you can’t complete the reps in the minute. Then back down to the number you can complete and stay there for the rest of the time. […]