WOD / Blog
16 August 2023
Warm-Up: Coach’s Choice Strength/Skill: Muscle Up Work: 15 Minutes to Work the Muscle Up Skill on the Rings and/or Bar WOD: 4 RFT (18 Minute Cap) 27/21 Calorie Row 21 Knees to Elbow 15 Dumbbell Box Step Overs (50/35)(35/20) *Two Dumbbells *24/20 Box Stimulus/Focus: Pull hard on the row. Break your knees to elbow in […]
15 August 2023
Warm-Up: Coach’s Choice Strength/Skill: Front Squat 4 x 4 x 4 x 4 Stimulus/Focus: Start at 75% and get AHAP across the four sets of four. Lift on a 3-minute clock. WOD: 21-18-15-12-9-6-3 (15 Minute Time Cap) Kettlebell Swings (1.5/1)(1/25#) Box Jumps (24/20) *Everyone must step down. *Masters may step up. Stimulus/Focus: Aim to do […]
14 August 2023
Warm-Up: Coach’s Choice Strength/Skill: Shoulder Press 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 75% and get AHAP over the five sets of three. Lift on a 2-minute clock. Shoulder Press – 1 x ME Reps Stimulus/Focus: Immediately following the last two minute clock, complete as many unbroken reps as possible […]
12 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!
11 August 2023
Warm-Up: Coach’s Choice Strength/Skill: Paused OHS + OHS 10 minutes to get as heavy as you can on a 3-second pause OHS followed by a regular overhead squat. Stimulus/Focus: Use 10 minutes to get ash heavy as possible. Paused OHS + OHS 5 x 20 Seconds Work / 40 Seconds Rest Max OHS reps @ […]
10 August 2023
Warm-Up: Coach’s Choice Strength/Skill: Handstand Walk Practice: Spend time getting inverted! WOD: For Time (15 Minute Cap) 100 Double Unders 75 Wall Balls (20/14)(14/10) 50 Handstand Push Ups (Masters Seated Dumbbell Presses)(35/20) 25 Toes to Bar Stimulus/Focus: Complete this work as fast as possible to give you time to rest before the 5 minute strength […]