WOD / Blog
25 May 2022
Warm-up: Coach’s Choice Strength/Skill: Push Jerk (Work Up to WOD Weight) WOD: 5 3-Minute Rounds3 Minute Cap10 Push Jerk (125/85)(85/60)Max Reps Strict Pull UpsRest 2 MinutesRepeat four more times.Score is total number of strict pull ups.RX+: (165/115)(115/75) and strict chest to bar Cool Down: ROMWOD
24 May 2022
Warm-up: Coach’s Choice Strength/Skill: Back Squat (5 x 5 ) Use your bodyweight for all sets. Lift on a 2-minute clock. WOD: For Time (No Cap)50 Air Squats400 Meter Walking Lunges50 Air Squats Stimulus/Focus: Just a grind! Kill those legs. Keep moving! Cool Down: 400 Meter “Run”–loosen those legs up!
23 May 2022
Warm-up: Coach’s Choice Strength/Skill: Power Clean (3 x 3 x 3 x 3 x 3) Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: For Time (15 Minute Cap)25-20-15-10-5Handstand Push Ups5-4-3-2-1Power Cleans (175/125)(125/85) Stimulus/Focus: A push and a pull. Gymnastics and barbell. Advanced and heavy. Time to work the skills! Cool Down: […]
21 May 2022
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!
20 May 2022
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (5 x 4 x 3 x 2 x 1) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: For Time (15 Minute Cap)21-18-15-12-9-6-3Overhead Squats (95/65)(65/45)3-6-9-12-15-18-21Ring Push Ups Stimulus/Focus: A squat and a push. The ring push ups will make your OHS significantly more difficult and vice […]
19 May 2022
Warm-up: Coach’s Choice Strength/Skill: Ring Work: Muscle Up Progressions WOD: 20 Minute AMRAP8 Burpees2 Ring Muscle Ups*Masters RX: 4 Chest to Bar Stimulus/Focus: This workout gives you an opportunity to work an advanced gymnastics movement while fatigued. Try to keep your muscle ups together if you can. Aim for 10+ rounds. Cool Down: Tabata Side […]