WOD / Blog
25 August 2023
Warm-Up: Coach’s Choice Strength/Skill: Review the movements! WOD: 35 Minute Partner AMRAP For Reps 100 Calorie Row 90 Kettlebell Deadlifts 80 Kettlebell Front Rack Squats 70 Kettlebell Floor Press 60 Kettlebell Front Rack Lunges 50 Kettlebell Push Ups 400 Meter Kettlebell Carry 30 Kettlebell Shoulder to Overhead 20 Kettlebell Hang Squat Clean 10 Rope Climbs […]
24 August 2023
Warm-Up: Coach’s Choice Strength/Skill: There will be two 10-minute skill sessions. One will be finding your max height box jump. The other will be bottoms up kettlebell carries for max weight (25′ down and back). You will visit each station for 10-minutes. Max Height Box Jump: 10 Minutes to Reach Max Height Box Jump Bottoms […]
23 August 2023
Warm-Up: Coach’s Choice WOD: Ten 3-Minute Rounds 5 Deadlifts (Choose Your Weight)(Must Be Touch and Go) 15 Wall Balls (20/14)(14/10) 15 Toes to Bar *Rest the remainder of the 3-minutes. *Add weight each round. Stimulus/Focus: The goal is to get AHAP over the 10 rounds. Try to do all work unbroken to give yourself as […]
22 August 2023
Warm-Up: Coach’s Choice Strength/Skill: Push Press 5 x 5 Stimulus/Focus: Use 80% for all 5 sets of 5 reps. Lift on a 2-minute clock. WOD: For Time (20 Minute Cap) 40 – 30 – 20 – 10 Shuttle Runs (25′ Out and 25′ Back) Alternating Dumbbell Snatch (50/35)(35/20) Strict Push Ups Stimulus/Focus: This is a […]
21 August 2023
Warm-Up: Coach’s Choice Strength/Skill: Back Squat 15 Minutes to Get a Heavy for the Day. Stimulus/Focus: Manage your 15 minutes well. Get AHAP. Back Squat: 5 x 1 Stimulus/Focus: Use 80% of your heavy from today. One rep every minute on the minute for five minutes. WOD: For Time (12 Minute Cap) 16-12-8-12-16 Single Arm […]