WOD / Blog
22 June 2023
Warm up: Coach’s Choice Strength/Skill: Sumo Deadlift 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock. WOD: 3 RFT 400 Meter Run 30 Kettlebell Swings (1.5/1)(1/25#) 15 Box Jump Overs (24/20) *Masters may step up. Everyone must step down. Stimulus/Focus: The goal is […]
21 June 2023
Warm up: Coach’s Choice Strength/Skill: Gymnastics – 15 Minute EMOM Minute 1: 20 Second Freestanding Handstand Hold Minute 2: 2 Strict Ring Muscle Ups Minute 3: 15 Single Unders + 15 Double Unders + 15 Crossovers WOD: Six 2-Minute Rounds (1 Minute Rest) A) AMRAP 30 Double Unders 2 Wall Walks B) AMRAP 30 Double […]
20 June 2023
Warm up: Coach’s Choice Strength/Skill: Overhead Squat 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 4 RFT (16 Minute Cap) 10 Overhead Squats (115/75)(75/55) 20 Strict Push Ups 30 Ab Mat Sit Ups Stimulus/Focus: This workout will be very midline focused. […]
19 June 2023
Warm up: Coach’s Choice Strength/Skill: Power Clean 2 x 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: For Time (10 Minute Cap) 15-12-9-6-3 Power Cleans (115/75)(75/55) Wall Balls (20/14)(14/10) Stimulus/Focus: This workout should be a cardiovascular push. Attempt to do all […]
17 June 2023
Open Gym Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day. Work on a goat: Do you have any movements that you suck at, or hate to do? Then work on mastering them! Mobility: Sore? Fix that!
16 June 2023
Warm up: Coach’s Choice Strength/Skill: Front Squat 6 x 6 Stimulus/Focus: Use 80% for all sets. Lift on a 3-minute clock. WOD: 12 Minute GAFAP Dumbbell Squats (50/35)(35/20) Weighted Box Step Overs (24/20)(50/35)(35/20) 20m Farmers Carry (50/35)(35/20) *One dumbbell for all movements* *Start at one rep and increase by one each round. *DB must be […]