WOD / Blog
20 December 2023
Warm up: Coach’s Choice Strength/Skill: Turkish Get Up 1 x 1 Stimulus/Focus: Spend 15 minutes finding your heaviest barbell Turkish get up. The weight must be completed on each side to count. WOD: Five 4-Minute Rounds 3 Wall Walks 12 Alternating Lunges (1.5/1)(1/25#) *Two Kettlebells 6 Shuttle runs (25′ Out and 25′ Back) Stimulus/Focus: Work […]
19 December 2023
Warm up: Coach’s Choice Strength: For Time (12 Minute Cap) 100 Deadlifts (50% 1 RM) Rest 3 Minutes 50 Deadlifts (75% 1 RM) Stimulus/Focus: Your score will be time to complete all 150 reps. It will include your 3 minutes of rest. Put the weight you use in notes. WOD: 4 Rounds for Time (24 […]
18 December 2023
Warm up: Coach’s Choice Strength/Skill: Power Clean + Hang Power Clean + Front Squat + Power Jerk 10 Minutes to Build Build to today’s Heavy 1+1+1+1. Stimulus/Focus: Ten minutes to develop this complex. See how heavy you can get. Power Clean + Hang Power Clean + Front Squat + Power Jerk 10 Minute EMOM Min […]
16 December 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!
15 December 2023
Warm up: Coach’s Choice Strength/Skill: Floor Press 5 x 15 Stimulus/Focus: Use 60% for all reps. Sets must be unbroken. You will lift on a 3-minute clock. Following each set of floor press you will complete a set of max effort unbroken strict push ups. You may pause in the top, but not bottom. You […]