Tag Archives: WOD

WOD 8/18/17

Friday, Week 4/Block 3 Strength Squat Clean + Jerk: EMOM 10: 1 Rep – Spend 5:00 warming before starting the clock – Start at 50% and add weight each round – Goal is to end around 85% of 1RM. – Beginners: Technique Work or Back Squat 5 x 5 from the rack. Conditioning 7 RFT: […]

WOD 8/17/17

Thursday, Week 4/Block 3 Skill “Goat EMOM” EMOM 10: EVEN Mins: 1 Movement Athlete Choice ODD Mins: 1 Movement Athlete Choice – Athletes will choice 2 movements that they need to work on. As your coach for some guidance if needed. Perform small sets to reinforce good movement patterns. This should NOT be a challenging […]

WOD 8/15/17

Tuesday, Week 4/Block 3 Strength Power Clean: 6 x 3. Rest 90s-2:00 – Work up to 75% or to a moderate load resetting between reps. – Begin to set-up for metcon between sets (ie. wallballs, space for wallwalks, rowers). Conditioning “Snowball” AMRAP 20: Row 500 meters 2 Wallwalks 12 Power Cleans (115, 75) 15 Wallballs […]

WOD 8/11/17

Friday, Week 3/Block 3 Strength 1) Wide Stance Box Squat: 7 x 3 @60-70%, every 60s. – use 13-15″” Box. – +5% from last week – Ensure each set is done explosively + you are sitting back on the box – This % is of your 1RM Back Squat. 2) Deadlift Warm up: Work up […]

WOD 8/9/17

Wednesday, Week 3/Block 3 Warm-up 5:00 of Bodyweight movement x 10 reps each – Air Squats – Lunges – Push-ups – Sit-ups – Supermans – Hollow Rocks – Scorpions Mobility 3 Way Banded Shoulder + Lat stretch x 20s each + Jerk Review Strength EMOM 9: 2 Split Jerks @80% (from rack) – +5% from […]

WOD 8/8/17

Tuesday, Week 3/Block 3 Gymnastics Skill + Gymnastics Static Hold *Practice kip before EMOM start EMOM 10: EVEN Minutes: 20s Kipping. Adv: T2B, Butterfly Pull-up ODD Minutes: 20s L-Sit or L-Hold Adv: HS Walking Conditioning “Last Minute” 4 RFT: Run 400 Meters 50 Double Unders 25 KBS (53, 35) L3: (45, 25) L2: (35, 25) […]

WOD 8/7/17

Monday, Week 3/Block 3 Mobility 60s Pigeon Pose on Box Each Side *This can be done on a 20, 24, 30″box. Strength 1) Front Squat Clusters: 6 x 1.1.1 (20s). Rest 2:00 – Re-rack weight and rest 20s between reps. Be re-racking the weight and resting between reps we should be able to work with some […]

WOD 8/6/17

Sunday, Week 2/Block 3 Mobility Softball x 30s each Glute Lax Ball x 30s each pec Strength EMOM 12: Minute 1: 10 Front Rack Reverse Lunges (135, 95) Minute 2: 5 Z-Press per arm using DB (weight of choice) Minute 3: 10 Barbell Rows (135, 95) Conditioning AMRAP 17: 30 Double Unders 15 Abmat Sit-ups 10 […]

WOD 8/5/17

Saturday, Week 2/Block 3 Warm-up Rowing x 6 Rounds w. partners – While one athlete rows the other two athletes complete 5 KBS/5 Burpee Team Conditioning In teams of 3: Row 3k Then, 5 Rounds of: 30 KBS (70, 53) 30 Burpees Then, Row 3k L3: (53, 35) L2: (45,25) L1: (35, 25 Russian Swings) […]

WOD 8/3/17

Thursday, Week 2/Block 3 Skill Rope Climb Skill Work + Gymnastics Static Hold EMOM 10: ODD Minutes: 1 Rope Climb or Scaling Option. Adv: Legless RC EVEN Minutes: 20-30s Chest Facing Wall Handstand Hold Conditioning AMRAP 18: 40 2-Count Mountain Climbers 30 Air Squats 20 DB Hang Power Snatch (10 each side) 10 Box Jumps […]