WOD / Blog
06 September 2023
Warm up: Coach’s Choice Strength/Skill: Power Clean + Split Jerk 10 Minutes to Get AHAP Stimulus/Focus: Spend 10 minutes getting AHAP in the complex. Power Clean + Split Jerk 3 x 3 Stimulus/Focus: Use 90% for all sets. Lift on a 2-minute clock. WOD: 20-16-12 (12 Minute Time Cap) Burpees over Bar (Lateral) Alternating Pistols […]
05 September 2023
Warm up: Coach’s Choice Strength/Skill: Front Squat 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 3-minute clock. Front Squat – 1 x ME Reps Stimulus/Focus: At the completion of the final 3 minutes, complete one set of max unbroken reps at 70% of your […]
04 September 2023
Warm up: Coach’s Choice Strength/Skill: Review the movements and find a partner. Get set up and warm up to weights. WOD: Martin – For Time, (With a Partner): 2,000-m row 100 bodyweight deadlifts 50 thrusters (65/95 lb.) 1,000-m row 100 hand-release push-ups 50 pull-ups 500-m row 100 sit-ups 100 wall-ball shots (14/20 lb.) This workout, […]
02 September 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!
01 September 2023
Warm-Up: Coach’s Choice Strength/Skill: Push Jerk 3 x 3 Stimulus/Focus: Use 85% for all sets. Lift on a 2-minute clock. WOD: Two 12-Minute Partner AMRAPs 12 Minute AMRAP 30 Synchro Slam Balls (30/20)(20/10) 20 Pull-Ups (one works/one rests) 10 Synchronized Box Jumps (24/20) *Masters may step up. *Everyone must step down. *3 Minute Rest Between* […]