WOD / Blog
12 July 2024
Warm up: Coach’s Choice Strength/Skill: Deadlift 10 x 10 Stimulus/Focus: Use 60% for all sets. Lift on a 3-minute clock. WOD: 10 Minute AMRAP 20 Double Unders 10 Wall Balls (20/14)(14/10) Stimulus/Focus: Aim for quick transitions and unbroken work. Strive for 10 rounds. Cool Down: Tabata Partner Ab Mat Sit Up Wall Ball Passes
11 July 2024
Warm up: Coach’s Choice Strength/Skill: Gymnastics Skill Development: HSW On a 9 Minute Running Clock 0-3 Minutes: 3 Reps (1 Wall Walk + 10 Second Wall Facing Handstand Hold) 3-6 Minutes: 3 Reps (1 Wall Walk + 10 Wall Facing Plate Climbs) 6-9 Minutes: 3 Reps (1 Wall Walk + 10 Weight Shifts) WOD: 20 […]
10 July 2024
Warm up: Coach’s Choice Strength/Skill: Front Squat 5 x 5 x 5 x 5 x 5 Stimulus/Focus: Start at 70% and get AHAP for five reps across five rounds. Lift on a 2-minute clock. WOD: 6 Rounds (90 Seconds Work/60 Seconds Rest) 10 Front Squats (95/65)(65/45) Max Burpees over The Bar (Lateral) in Remaining Time […]
09 July 2024
Warm up: Coach’s Choice Strength/Skill: Push Press 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% of your 1 RM and get AHAP for the three reps across five rounds. Lift on a 2-minute clock. WOD: 4 RFT (16 Minute Time Cap) 25 Strict Dumbbell Push Ups 100 Meter Farmer’s Carry […]