WOD / Blog
15 June 2023
Warm up: Coach’s Choice Strength/Skill: Floor Press 5 x 2 Stimulus/Focus: Use 90% for all sets. Lift on a 2-minute clock. WOD: For Time (12 Minute Cap) 10 – 8 – 6 – 4 – 2 Chest to Bar KB Snatches (Left)(1.5/1)(1/25#) Floor Press (135/95)(95/65) KB Snatches (Right)(1.5/1)(1/25#) RX+: Bar Muscle Ups/(2/1.5)(1.5/1)/(185/135)(135/95) Stimulus/Focus: Try to […]
14 June 2023
Warm up: Coach’s Choice Strength/Skill: Deadlift 6 x 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% of your 1 RM. Get AHAP. Lift on a 3-minute clock. WOD: 10 RFT (15 Minute Cap) 7 Deadlifts 5 Power Cleans 3 Shoulder to Overhead *(135/95)(95/65) Stimulus/Focus: This should be a light weight […]
13 June 2023
Warm up: Coach’s Choice Strength/Skill: Rope Climb 10 Minutes to Work the Skill Stimulus/Focus: Spend this time learning the technique or working efficiency. If proficient at climbing, use this time to work seated or legless climbs. WOD: Eight 4-Minute Rounds *Complete the work then rest the remaining time. You’ll rotate through each of these two […]
12 June 2023
Warm up: Coach’s Choice Strength/Skill: Paused Power Snatch (1in from the floor) 1 x 1 Stimulus/Focus: Use 10 minutes to get AHAP. Paused Power Snatch (1in from the floor) 10 x 1 Stimulus/Focus: Use 90% from your heaviest today. Lift on a 1-minute clock one rep each minute. WOD: 20 Minute AMRAP 10 Alternating Overhead […]
10 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!
09 June 2023
Warm up: Coach’s Choice Strength/Skill: Shoulder Press 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock. WOD: 20 Minute AMRAP 200 Meter Run 20 Sit Ups 20 Double Unders 20 Alternating Dumbbell Snatches (50/35)(35/20) Stimulus/Focus: Aim to do all work unbroken. Strive for […]