WOD / Blog
02 August 2023
Warm-Up: Coach’s Choice Strength/Skill: Gymnastics – 10 Minute EMOM Even: 2 Rope Climbs Odd: 2 Ring Muscle Ups WOD: 6 Minute GAFAP Toes to Bar Alternating Dumbbell Hang Clean & Jerks (50/35)(35/20) *Start at 4 reps, then 8, 12, 16 . . . 6 Minute GAFAP Wall Balls (20/14)(14/10) Alternating Dumbbell Hang Snatches (50/35)(35/20) *Start […]
01 August 2023
Warm-Up: Coach’s Choice Strength/Skill: Clean 3 x 3 x 3 Stimulus/Focus: Start at 75% and complete three quick singes. Use 80% for the next set of three. Use 85% for the last set of three. Lift on a 2-minute clock. WOD: For Time (18 Minute Cap) 400 Meter Run 30 Power Cleans (115/75)(75/55) 10 Burpee […]
31 July 2023
Warm-Up: Coach’s Choice Strength/Skill: Floor Press 4 x 4 x 4 x 4 x 4 x 4 Stimulus/Focus: Start at 80% and get AHAP in the six rounds. Lift on a 2-minute clock. WOD: 12 Minute AMRAP 3 Wall Walks 6 Strict Pull-ups 9 DB Thrusters (50/35)(35/20) Stimulus/Focus: The low rep scheme and relatively short […]
29 July 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!
28 July 2023
Warm-Up: Coach’s Choice Strength/Skill: Snatch 7 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock for all seven singles. WOD: Six Rounds of 2-Minutes Work/1-Minute Rest *You will go through the following two AMRAPs three times–alternating between the two.* AMRAP A: 10 Overhead Squats (95/65) (65/45) Max calorie bike in […]
27 July 2023
Warm-Up: Coach’s Choice Strength/Skill: Gymnastics – 15 Minute EMOM Min 1: 5 Top half pull-ups + 5 Bottom half pull-ups Min 2: 10 V-ups Min 3: 15 Supermans (2-Second Hold) *Focus on quality of movement. WOD: For Time (15 Minute Time Cap) 45 Ab Mat Sit-Ups 30 Wallballs (20/14)(14/10) 15 Handstand Push Ups 30 Ab […]