WOD / Blog
23 August 2023
Warm-Up: Coach’s Choice WOD: Ten 3-Minute Rounds 5 Deadlifts (Choose Your Weight)(Must Be Touch and Go) 15 Wall Balls (20/14)(14/10) 15 Toes to Bar *Rest the remainder of the 3-minutes. *Add weight each round. Stimulus/Focus: The goal is to get AHAP over the 10 rounds. Try to do all work unbroken to give yourself as […]
22 August 2023
Warm-Up: Coach’s Choice Strength/Skill: Push Press 5 x 5 Stimulus/Focus: Use 80% for all 5 sets of 5 reps. Lift on a 2-minute clock. WOD: For Time (20 Minute Cap) 40 – 30 – 20 – 10 Shuttle Runs (25′ Out and 25′ Back) Alternating Dumbbell Snatch (50/35)(35/20) Strict Push Ups Stimulus/Focus: This is a […]
21 August 2023
Warm-Up: Coach’s Choice Strength/Skill: Back Squat 15 Minutes to Get a Heavy for the Day. Stimulus/Focus: Manage your 15 minutes well. Get AHAP. Back Squat: 5 x 1 Stimulus/Focus: Use 80% of your heavy from today. One rep every minute on the minute for five minutes. WOD: For Time (12 Minute Cap) 16-12-8-12-16 Single Arm […]
19 August 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!
18 August 2023
Warm-Up: Coach’s Choice Strength/Skill: Deadlift 2 x 2 x 2 x 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP across the eight sets of two. Lift on a 2-minute clock. WOD: 20 Minute EMOM for Reps Even: Max Effort Burpees Odd: Max Effort Ab Mat Sit Ups […]
17 August 2023
Warm-Up: Coach’s Choice Strength/Skill: Power Snatch Ten minutes to build to today’s heavy double. Stimulus/Focus: Use 10 minutes to find your heaviest double. These should be touch and go reps. Power Snatch: 5 Rounds of 30 Seconds Work / 30 Seconds Rest Max power snatches @ 85% of today’s heavy double. Stimulus/Focus: These do not […]