WOD / Blog
24 May 2024
Warm up: Coach’s Choice Strength/Skill: Snatch 1 x 1 Stimulus/Focus: Spend 15 minutes finding your 1 RM. WOD: Four Rounds (4 Minutes Work/2 Minutes Rest) Round 1: 400 Meter Run Max Effort Burpees in Remaining Time Round 2: 1000 Meter Bike Erg Max Effort Burpees in Remaining Time Round 3: 500 Meter Row Max Effort […]
23 May 2024
Warm up: Coach’s Choice Strength/Skill: Spend time refining the movements for Morrison. WOD: Morrison 50-40-30-20-10 Reps For Time Wall Ball Shots (20/14 lb) Box Jumps (24/20 in) Kettlebell Swings (1.5/1 pood) In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010 click here Stimulus/Focus: Benchmark time! Break […]
22 May 2024
Warm up: Coach’s Choice Strength/Skill: Floor Press 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 5 Rounds (20 Minute Cap) 10 Floor Press (135/95)(95/65) 20 Alternating Lunges 30 Ab Mat Sit Ups Stimulus/Focus: Complete all work unbroken. Transition quickly between movements. […]
21 May 2024
Warm up: Coach’s Choice Strength/Skill: Back Squat 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP across the five rounds. Lift on a 2-minute clock. WOD: -21-15-9- (16 Minute Time Cap) Back Squats (95/65)(65/45) Pull Ups *50 Double Unders Each at (-) for a total of 200. Stimulus/Focus: […]
20 May 2024
Warm up: Coach’s Choice Strength/Skill: Shoulder Press 5 x 5 Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock. WOD: Ten 2-Minute Rounds 100 Meter Run 10 Handstand Push Ups Stimulus/Focus: Push hard in each round to give yourself the most time to rest before repeating. You will have a time for each […]