WODs

June 04, 2020 Thursday

Will run heats of 3.

Accessory-GHD Sit up Holds

Each athlete to accumulate 1 minute GHD hold. Rest as long as needed then repeat 3 times total.


June 03, 2020 Wednesday

Specific Warmup-Snatches

Build up to snatch weight. warm up the pushups as well. Coach will review the snatch with the class focusing on the points of performance below. Snatch Points Of Performance Stand on feet with hip-width apart Hands wide enough that the bar rests in crease of hips when legs and hips are extended Hook grip on the bar Shoulders slightly in front of the bar at set-up Lumbar curve maintained Hips and shoulders rise at the same rate Hips extend rapidly Heels stay down until hips and legs extend Shoulders shrug, followed by a pull under with the arms Bar is received in a partial overhead squat Squat complete at full hip, knee and arm extension with the bar over the middle of both feet

L1-pushups-Snatches 135/95 L2-pushups-Snatches 115/75 L3-Pushups from Knees-Snatches 95/55


June 02, 2020 Tuesday

General Warmup and Push Press/KB/Box Jump technique review

Specific Warmup

Athlete to take time warming up to WOD weight with coach monitoring proper technique. Athlete to start off low weight until reach wod weight. Coach should see reps from all athletes to ensure proper technique before wod begins.

L1-PP 115/85-KBs 53/35-BJ 24/20 L2-PP 95/65-KBs 35/23-BJ 20/16 L3-PP 75/45-KBs 35/23-BJ 16/Weights


June 01, 2020 Monday

General Warmup

Coaches choice

Rowing Specific Warmup

Get warmed up for the 2km row, rest until ready to go all out on 2km.

This is an all out effort for time. Nothing should be left in the athlete after this wod. Coaches should set this up in 1 to 2 person heats so that all athletes can cheer and motivate each other. Set the rower up for the 2000 meter countdown for accurate timing. This wod is a test of fitness and will be used later for gauging fitness increase/decrease.


May 30, 2020 Saturday


May 29, 2020 Friday


May 28, 2020 Thursday

Space Jam


May 27, 2020 Wednesday

Work to a heavy 5

Partner WOD Wednesday

Wod: Partner Wod 20 min Buy in: 200M farmer’s carry 53/35 ( one kB ) Together Partner 1 completes 1 round of 15 KBs - 53/35, 10 burpees, 5 G2O - 95/65 Partner 2 does mx WB’S. The goal is to complete 150 Wb. They continue to rotate until the 150 wb has been met then if there is time left it will change to 15/10/5 of rep rounds. One person works at a time.


May 26, 2020 Tuesday

Lost in Translation


May 23, 2020 Saturday


May 22, 2020 Friday

Caveman Progression Week 2

Every 90 seconds 4x4 @ 70% of 1RM Rest 2 minutes

Caveman Progression Week 2

Every 90 seconds 4x4 @ 70% of 1RM Rest 2 minutes


May 21, 2020 Thursday