WOD / Blog
11 May 2023
Warm up: Coach’s Choice Strength/Skill: Shoulder Press 5 x 3 Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock. WOD: 20 Minute AMRAP 20 Box Jumps (Step Down)(24/20) *Masters may step up* 30 Plate Ground to Overhead (45/25)(25/15) 40 Alternating Step Lunges Stimulus/Focus: Find a pace and settle in for 20 minutes. Try […]
10 May 2023
Warm-up: Coach’s Choice Strength/Skill: Paused Front Squat 7 x 1 Stimulus/Focus: Use 90% for all reps. Lift on a 2-minute clock. WOD: For Time (18Minute Cap) 21-18-15-12-9-6-3 Kettlebell Swing (1.5/1)(1/25#) Goblet Squat (1.5/1)(1/25#) *100 Meter Run after Each Round of Goblet Squats* Stimulus/Focus: Try to do all rounds unbroken. Push hard on the run. Cool […]
09 May 2023
Warm up: Coach’s Choice Strength/Skill: 4 Rounds for Quality: 12 Strict Chin-Ups 12 Weighted Deficit Push-Ups *45# plates for deficit; add plates to the back for weight *Scale reps as needed to focus on good form. WOD: 6 Minute GAFAP Chest to Bar Pull Ups Shuttle Runs (25′ out and back) 1, 2, 3 . […]
08 May 2023
Warm up: Coach’s Choice Strength/Skill: Deadlift 4 x 4 Stimulus/Focus: Use 85% for all sets. Reps must be touch and go. Lift on a 3-minute clock. WOD: 4 Rounds (2 min on / 2 min off) 6 Deadlifts (225/155)(155/105) 12 Wallballs (20/14)(14/10) Stimulus/Focus: Push hard each 2 minutes to get as many reps in as […]
06 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!
05 May 2023
Warm up: Coach’s Choice Strength/Skill: Hang Snatch 3 x 3 Stimulus/Focus: Use 85% of your 1 RM for all lifts. Lift on a 2-minute clock. WOD: 20 Minute EMOM Min 1: Max Alternating Dumbbell Snatches (35/20)(20/15) Min 2: Max Ab Mat Sit Ups Min 3: Max Dumbbell Thrusters (35/20)(20/15) Min 4: Max Shuttle Runs (10 […]