WOD / Blog
13 September 2024
Warm up: Coach’s Choice Strength/Skill: Tempo Deadlifts 5 x 5 x 5 x 5 x 5 5 seconds up; 5 seconds down Stimulus/Focus: Start at 50% and get AHAP. Lift on a 3-minute clock. WOD: 18 Minute AMRAP 10 Kettlebell Deadlifts 10 Kettlebell Lunges (Goblet) 10 Kettlebell Swings 30 Double Unders RX: (1.5/1)(1/25#) Stimulus/Focus: Find […]
12 September 2024
Warm up: Coach’s Choice Strength/Skill: Overhead Squat 5 x 5 x 5 x 5 x 5 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 30 – 20 – 10 Reps for Time (15 Minute Cap) Hang Power Snatches (95/65)(65/45) Overhead Squats (95/65)(65/45) Toes to Bar Stimulus/Focus: Try to do large […]
11 September 2024
Warm up: Coach’s Choice Strength/Skill: Review the movements and get ready to work! WOD: “343” 9/11 Memorial WOD 50 Pull Ups 50 Air Squats 50 HRPUs 50 Ab Mat Sit Ups 50 Box Jumps (24/20) 50 Wall Balls (20/14) 43 Burpees *RX+: 60 of each and 55 Burpees Stimulus/Focus: This WOD was created to honor […]
10 September 2024
Warm up: Coach’s Choice Strength/Skill: Split Jerk 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: Three 7-Minute Rounds 500m/450m Row 400m Run Stimulus/Focus: Push as hard as you can in each cardio movement to give yourself as much time to rest […]
09 September 2024
Warm up: Coach’s Choice Strength/Skill: Clean 1 x 1 Stimulus/Focus: Use 20 minutes to get as heavy as you can on a clean (squat). WOD: 12 Minute GAFAP 1 Clean (165/115)(115/75) 2 Handstand Push Ups *Add one rep to cleans each round and two reps to HSPUs. *Masters RX: Seated DB Presses (20/15) *RX+: (225/155)(155/105) […]