WOD / Blog
19 May 2023
Warm up: Coach’s Choice Strength/Skill: Snatch Pull + Below the knee Power Snatch + OHS 10 Minutes to Work the Complex Stimulus/Focus: Get AHAP for the complex in 10 minutes. Snatch Pull + Below the knee Power Snatch + OHS 6 x 1 Stimulus/Focus: Use 90% of your heaviest and complete one complex every minute […]
18 May 2023
Warm up: Coach’s Choice Strength/Skill: Gymnastics 3 Rounds for Quality 10 Strict Pull-Ups Directly Into: Max Deficit Push-Ups (45# plates for everyone) *Rest 2 minutes between rounds. *10 minute cap. WOD: Conditioning For Total Calories 8 Minute Bike Erg/Assault Bike 8 Minute Row 6 Minute Bike Erg/Assault Bike 6 Minute Row 4 Minute Bike Erg/Assault […]
17 May 2023
Warm up: Coach’s Choice Strength/Skill: Paused Front Squat + Front Squat 5 x 1 + 1 Stimulus/Focus: Use 85% for all 5 sets. Complete one pause front squat with a 2-second hold in the bottom. Then go immediately into a second regular front squat. Lift every two minutes. WOD:21-15-9-15-21 (15 Minute Cap) Push Press (95/65)(65/45) […]
16 May 2023
Warm up: Coach’s Choice Strength/Skill: Romanian Deadlift (RDL) 1 x 1 Stimulus/Focus: See how heavy you can get for one rep in 10 minutes. Romanian Deadlift (RDL) 4 x 8 Stimulus/Focus: Use 60% of your heaviest lift from today for all four sets of eight. Lift on a 2 minute clock. WOD: Four 3-Minute AMRAPs […]
15 May 2023
Warm up: Coach’s Choice Strength/Skill: Push Jerk 3 x 3 x 3 x 3 Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock. WOD: 15 Minute AMRAP 20/15 Calorie Row 20 Dumbbell Hang Clean and Jerk (50/35)(35/20) *10 on one side followed by 10 on the other side* 20 Meters Dumbbell Overhead […]