WOD / Blog
27 October 2023
Warm up: Coach’s Choice Strength/Skill: Overhead Lunge 10 minutes to get AHAP for a set of 10 alternating lunges. Stimulus/Focus: This will come out of the rack. The lunges will be forward stepping in place. Overhead Lunge: 3 x 10 Stimulus/Focus: Complete 3 x 10 at 80% of your heaviest set of 10. Lift on […]
26 October 2023
Warm up: Coach’s Choice Strength/Skill: Deadlift 6 x 6 x 6 x 6 x 6 x 6 Stimulus/Focus: Start at 55% of your 1 RM. There will be a 1-second pause 1″ off the floor on the way up. Get AHAP. Lift on a 3-minute clock. WOD: 14 Minute AMRAP 100 Meter Run 10 Ab […]
25 October 2023
Warm up: Coach’s Choice Strength/Skill: Push Press 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock. Strength: Five 2-Minute Rounds Max Effort Unbroken Kipping Handstand Push Ups Stimulus/Focus: There is no resting in the bottom of the HSPU. If you fail a rep […]
24 October 2023
Warm up: Coach’s Choice Strength/Skill: 10 Minute EMOTM Rope Climbs: Progressions, Seated, Legless, Short Rope, L-Climbs WOD: Four 4-Minute Rounds (2 Minutes Rest) A) 400 Meter Run Max Burpees in Remaining Time B) 1000 Meter Bike Erg Max Burpees in Remaining Time C) 400 Meter Run Max Burpees in Remaining Time D) 20 Calorie Assault […]
23 October 2023
Warm up: Coach’s Choice Strength/Skill: Power Snatch + Pause Overhead Squat 10 minutes to work to today’s heavy complex-one power snatch + one pause overhead squat (3-seconds in the bottom). Complete one power snatch. Follow it with a three-second pause (in the bottom position) overhead squat. Stimulus/Focus: Ten minutes to get AHAP on the complex. […]