WOD / Blog
20 September 2024
Warm up: Coach’s Choice Strength/Skill: Ring Work Stimulus/Focus: Spend 10 minutes on the rings! WOD: 30 Minute Partner AMRAP 30 Double Unders (Partner 1) 30 Double Unders (Partner 2) 20 Alternating Lunges (Partner 1) 20 Alternating Lunges (Partner 2) 10 Toes to Ring (Partner 1) 10 Toes to Ring (Partner 2) Stimulus/Focus: Have fun with […]
19 September 2024
Warm up: Coach’s Choice Strength/Skill: 3-Position Snatch 1 x 1 x 1 x 1 x 1 Stimulus/Focus: Start at 70% of your 1 RM on the complex (or 50% of your 1 RM on snatch if you don’t have logged results for the complex). Lift on a 2-minute clock. Get AHAP. 3-Position Snatch – 10 […]
18 September 2024
Warm up: Coach’s Choice Strength/Skill: Floor Press 5 x 2 Stimulus/Focus: Use 90% for all sets. Lift on a 2-minute clock. WOD: 10 RFT (24 Minute Cap) 200/150 Meter Row 10 Floor Press (135/95)(95/65) 10 Slam Balls (30/20)(20/15) Stimulus/Focus: This is a push pull workout. Try to push hard on the row and go unbroken […]
17 September 2024
Warm up: Coach’s Choice Strength/Skill: Back Squat 10 x 10 x 10 x 10 x 10 x 10 x 10 x 10 x 10 x 10 Stimulus/Focus: Start at 50% and get AHAP. Lift on a 3-minute clock. WOD: 8 Minute AMRAP 10 Wall Balls (20/14)(14/10) 5 Burpees Stimulus/Focus: This is a short time domain […]