WOD / Blog
28 June 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: 20 Minute AMRAP 5 Burpees 10 Ring Rows 20 Ab Mat Sit Ups Stimulus/Focus: Think of this as active recovery before Murph. Just move. Cool Down: 400 […]
27 June 2024
Warm up: Coach’s Choice Strength/Skill: Rope Climb Stimulus/Focus: Choose a rep scheme you can maintain for ten 90-second rounds. WOD: Four 5-Minute Rounds 200 Meter Run 50 Double Unders 25 Kettlebell Swings (1.5/1)(1/25#) Stimulus/Focus: Push through the work as quickly as possible. Rest and repeat for four rounds. Cool Down: 3 Rounds 100 Meter Farmer’s […]
26 June 2024
Warm up: Coach’s Choice Strength/Skill: Push Jerk 1 x 1 Stimulus/Focus: Spend 15 minutes find a heavy single. WOD: For Time 21-18-15-12-9-6-3 Handstand Push Ups Shuttle Runs (Down and Back) Masters RX: Seated DB Presses (20/15) Masters RX+: 35/20 Dumbbells RX+: Strict HSPUs Stimulus/Focus: These opposing movements should give you the rest you need to […]
25 June 2024
Warm up: Coach’s Choice Strength/Skill: Deadlift 5 x 4 x 3 x 2 x 1 x 2 x 3 x 4 x 5 Stimulus/Focus: Start at 70% and get AHAP leading up to the single. Try to maintain the same weights lifted in the first half throughout the second half. Be careful of the weights […]
24 June 2024
Warm up: Coach’s Choice Strength/Skill: Power Snatch 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 2 Rounds (7 Minutes Work/2 Minute Rest) 4 Power Snatches (115/75)(75/55) 8 Toes to Bar 12 Wallballs (20/14)(14/10) Stimulus/Focus: Push hard in both 7 minute AMRAPs. […]