WOD / Blog
14 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!
13 May 2022
Warm-up: Coach’s Choice Strength/Skill: Push Press (5 x 5 x 5 x 5 x 5) Start at 70%. Work the rebound and bar cycling. Don’t get so heavy that you can’t do this. WOD: 50-40-30-20-10 (18 Minute Cap)Push Press (45/35)(35/25)Slam Balls (30/20)(20/15)Double Unders Stimulus/Focus: These are two opposing movements. They are light enough that they […]
12 May 2022
Warm-up: Coach’s Choice Strength/Skill: Uneven Deadlifts (10 Minutes to Get As Uneven as Possible)Your score will be the greatest weight difference you have on the barbell and lift and lower it successfully. For example, one 45 on one side and two 45s on the other, would be a score of 45. Work that midline stability! […]
11 May 2022
Warm-up: Coach’s Choice Strength/Skill: Review the Movements WOD: 4 RFT (24 Minute Cap)400 Meter Run21 Pull Ups15 Kettlebell Swings (1.5/1)(1/25#)9 Burpees Stimulus/Focus: Push hard on the run. If you have the capacity, go unbroken on all the work. If not, break as needed on the pull ups, but do all else unbroken. Cool Down: ROMWOD
10 May 2022
Warm-up: Coach’s Choice Strength/Skill: Front Squat (Ten Minutes to Get AHAP) Front Squat (10 x 3) Use 70% from today. Lift EMOTM for 10 minutes. WOD: Opposing Ladder for Time (12 Minute Cap)10-9-8-7-6-5-4-3-2-1Box Jumps (24/20)1-2-3-4-5-6-7-8-9-10Handstand Push Ups*Masters only: Seated DB Press (35/20) *RX+: 30/24 and strict Handstand Push Ups*RX+ Masters: Seated DB Press (50/35) Stimulus/Focus: […]
09 May 2022
Warm-up: Coach’s Choice Strength/Skill: Power Snatch Complex (20 Minute to Find Your 1 RM) 1 Snatch Deadlift1 Snatch Pull1 Power Snatch WOD: 20 Minute Partner AMRAPPartner 1: 5 Power Snatch (125/85)(85/60)Partner 2: Max Calories Row*Switch*Score is total number of reps-all power snatches + total calories. Stimulus/Focus: This will be tough on the forearms. Power snatch […]