WOD / Blog
30 August 2024
Warm up: Coach’s Choice Strength/Skill: Power Clean + Hang Clean Stimulus/Focus: Spend 10 minutes getting AHAP in this complex. Power Clean + Hang Clean 10 x 1 Stimulus/Focus: Complete one rep at 85% EMOM for 10 minutes. WOD: 3 RFT (15 Minute Cap) 20 Box Jump Overs (24/20) 5 Strict Pull Ups 20 Wall Balls […]
29 August 2024
Warm up: Coach’s Choice Strength/Skill: Shoulder Press 2 x 2 x 2 x 2 Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock. WOD: 8 Rounds (3 Minutes Work/1 Minute Rest) A) AMRAP 500m Row Max Alternating Single Arm Devils Press (50/35)(35/20) B) AMRAP 1000m Bike Erg Max Alternating Dumbbell Hang Snatch […]
28 August 2024
Warm up: Coach’s Choice Strength/Skill: Deadlift 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: Partner DT You Go I go *10 RFT-5 Rounds Each (20 Minute Cap) 12 Deadlifts 9 Hang Power Cleans 6 Shoulder to Overhead RX: (155/105)(105/70) Stimulus/Focus: The […]
27 August 2024
Warm up: Coach’s Choice Strength/Skill: Ring Work Stimulus/Focus: Spend 10 minutes working skills on the rings. WOD: 10 Rounds for Time (25 Minute Cap) 200 Meter Run 20 Ab Mat Sit Ups 2 Ring Muscle Ups Stimulus/Focus: Run hard on the run and move quickly on the sit ups. Choose challenging scales on the rings […]
26 August 2024
Warm up: Coach’s Choice Strength/Skill: Thruster 5 x 5 x 5 x 5 x 5 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 15 Minute AMRAP 12 Alternating Dumbbell Snatches (50/35)(35/20) 12 Alternating Dumbbell Overhead Lunges (50/35)(35/20) *6 per side 12 Toes to Bar Stimulus/Focus: This should be a challenging […]