WOD / Blog
22 August 2018
Warm-up: Coach’s Choice Strength/Skill: Partner Deadlift (15 Minutes to Work the Skill) WOD: For Time 100 Deadlifts (115/75) 100 Burpees 1 Mile Run Stimulus/Focus: Just a grind! Keep moving. Keep your head in it. Aim for less than 30 minutes. Cool Down: 5 Minutes Banded Posterior Chain Work–good mornings, hamstring stretches, achilles stretches.
21 August 2018
Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (5 x 5 ) Use 80% of your 1 RM for all sets. WOD: Chipper 30 Shoulder Press (65/45) 30 Knees to 90 30 Weighted Box Step Overs (35/20 DB in each hand)(24/20) 30 Overhead Step Lunges (35/20 in each hand–one overhead and one on shoulder) RX+ : 95/65 & […]
20 August 2018
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat 5 x 4 x 3 x 2 x 1 Start at 60% of 1 rep max, GAHAP! 3 minute clock WOD: 3 x 3 minute AMRAP 3 Minute AMRAP 3 Overhead Squats (95/65) 3 K2E 3 Minute AMRAP 3 Overhead Squats (95/65) 3 Toes to Bar 3 Minute AMRAP 3 […]
18 August 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!
17 August 2018
Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 5 ) Use 80% of your 1 RM for all sets. LIft on a 2-minute clock. WOD: 8 RFT 8 HSPUs 8 Deadlifts (185/135) 100 Meter Run Stimulus/Focus: This WOD is meant to be more challenging in load and movements. Strive to complete it in less than 20 minutes. […]
16 August 2018
Warm-up: Coach’s Choice Strength/Skill: Power Snatch (20 Minutes to Find Your 1 RM) WOD: 20 Minute EMOTM 3 Power Snatches *RX: 70% of your 1 RM *RX+: 80% of your 1 RM Stimulus/Focus: Time to get stronger! This WOD will develop your muscle stamina. Choose a weight that challenges you. Cool Down: ROMWOD