WOD / Blog
28 July 2023
Warm-Up: Coach’s Choice Strength/Skill: Snatch 7 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock for all seven singles. WOD: Six Rounds of 2-Minutes Work/1-Minute Rest *You will go through the following two AMRAPs three times–alternating between the two.* AMRAP A: 10 Overhead Squats (95/65) (65/45) Max calorie bike in […]
27 July 2023
Warm-Up: Coach’s Choice Strength/Skill: Gymnastics – 15 Minute EMOM Min 1: 5 Top half pull-ups + 5 Bottom half pull-ups Min 2: 10 V-ups Min 3: 15 Supermans (2-Second Hold) *Focus on quality of movement. WOD: For Time (15 Minute Time Cap) 45 Ab Mat Sit-Ups 30 Wallballs (20/14)(14/10) 15 Handstand Push Ups 30 Ab […]
26 July 2023
Warm-Up: Coach’s Choice Strength/Skill: Deadlift 6 x 6 x 6 x 6 x 6 x 6 Stimulus/Focus: Start at 65% and get AHAP. Perform all six sets of six on a 3 minute clock. WOD: 14-Minute AMRAP 25 Slam Balls 20 Box Jumps (24/20) *Masters may step up. 15 Pull Ups Stimulus/Focus: Try to do […]
25 July 2023
Warm-Up: Coach’s Choice Strength/Skill: Push Jerk 3 x 5 Stimulus/Focus: Perform all 3 sets of 5 at 80% on a 3 minute clock. WOD: 6 RFT (15 Minute Cap) 100 Meter Run 10 Ring Dips 5 Push Jerks (80% of Heaviest 5 Today) Stimulus/Focus: Run hard and focus on good form on ring dips. Choose […]
24 July 2023
Warm-Up: Coach’s Choice Strength: Back Squat 3 x 5 Stimulus/Focus: Perform all lifts at 80% on a 2 minute clock. WOD: Four Rounds (5 Minutes Work/3 Minutes Rest) Buy In: 200 Meter Kettlebell Farmers Carry (1.5/1)(1/25#) Then, into AMRAP in remaining time: 50 Double Unders 15 KB Swings (1.5/1)(1/25#) 10 Burpees 5 Toes to Bar […]