WOD / Blog
11 July 2018
Warm-up: Coach’s Choice Strength/Skill: Rope Climbs WOD: For Time (35 Minute Time Cap) 400 Meter Run 2 Rope Climbs 50 Burpees 400 Meter Run 2 Rope Climbs 100 Double Unders 400 Meter Run 2 Rope Climbs 50 Burpees 400 Meter Run 2 Rope Climbs Stimulus/Focus: This WOD is meant to be a physical and mental grind. Find […]
10 July 2018
Warm-up: Coach’s Choice Strength/Skill: Hang Power Snatch (1 x 1 x 1 x 1 x 1 x 1 x 1) Work towards a heavy single. WOD: 21-15-9 Hang Power Snatch (95/65) Wall Balls (20/14) Stimulus/Focus: This WOD is meant to be light and fast. Aim for less than 10 minutes. Cool Down: 50 Ab Mat Wall […]
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 […]