WOD / Blog
01 June 2023
Warm up: Coach’s Choice Strength/Skill: Four 3-Minute Rounds 10 Alternating Pistols 20-Second L-Hang 10 Ring Dips *Complete work and rest the remaining time. WOD: 6 Rounds of 3 Minutes Work / 2 Minutes Rest AMRAP A Machine for Calories (24/18) *Assault, Erg, and Row* Max Effort Wall Balls in Remaining Time (20/14)(14/10) AMRAP B 10 […]
31 May 2023
Warm up: Coach’s Choice Strength/Skill: Floor Press 4 x 4 x 4 x 4 x 4 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: Three 6-Minute AMRAPs/3 Minutes Rest Between 6 Minute AMRAP 6 Floor Press (165/115)(115/75) 6 Pull Ups 6 Handstand Push Ups Stimulus/Focus: This should be a heavy […]
30 May 2023
Warm up: Coach’s Choice Strength/Skill: Overhead Squat 5 x 5 x 5 x 5 x 5 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 15 Minute AMRAP 30 Double Unders 15 Overhead Squats (95/65)(65/45) Stimulus/Focus: This should be a light weight for the overhead squats–one that you can do unbroken […]
29 May 2023
Warm up: Coach’s Choice Strength/Skill: Review the Movements WOD: Luke For Time 400 meter Run 15 Clean-and-Jerks (155/105 lb) 400 meter Run 30 Toes-to-Bars 400 meter Run 45 Wall Ball Shots (20/14 lb) 400 meter Run 45 Kettlebell Swings (1.5/1 pood) 400 meter Run 30 Ring Dips 400 meter Run 15 Weighted Lunge Steps (155/105 […]
27 May 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!
26 May 2023
Warm up: Coach’s Choice Strength/Skill: Back Squat 5 x 5 Stimulus/Focus: Use 75% for all sets. Lift on a 3-minute clock. WOD: 12 Minute GAFAP Burpees over Bar (Bar Facing) Clean & Jerks (135/95)(95/65) 10 Meter Shuttle Run *Start with 1 repand add 1each round. Stimulus/Focus: Settle in and just keep moving. Be fast on […]