WOD / Blog
19 April 2022
Warm-up: Coach’s Choice Strength/Skill: Floor Press (10 x 5) Use 75% for all sets. Lift on a 1-minute clock. WOD: 6 RFT (20 Minute Cap)10 Floor Press (155/105)(105/70)20 Wall Balls (20/14)(14/10) Stimulus/Focus: Try to break each round of work into no more than two sets. Cool Down: 50 Wall Ball Ab Mat Sit Ups
18 April 2022
Warm-up: Coach’s Choice Strength/Skill: Snatch (1 x 1 x 1 x 1 x 1 ) Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: For Time (20 Minute Cap)21 Snatch (95/65)(65/45)21 Pull Ups15 Snatch (135/95)(95/65)15 Chest to Bar9 Snatch (185/135)9 Bar Muscle Up Stimulus/Focus: This workout is designed to be heavy and […]
16 April 2022
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 April 2022
Warm-up: Coach’s Choice Strength/Skill: Back Squat (3 x 3 x 3 x 3 x 3) Start at 70%. Hold a 2-second pause in the bottom. Get as heavy as possible. Lift on a 3-minute clock. WOD: For Time (15 Minute Cap)50-40-30-20-10Back Squat (75/55)(55/35)Double Unders RX+: (135/95)(95/65) Stimulus/Focus: This will be tough on the legs and […]
14 April 2022
Warm-up: Coach’s Choice Strength/Skill: Deadlift (8 x 8 x 8 x 8 x8 ) Start at 60% and get AHAP. Lift on a 3-minute clock. WOD: For Time (15 Minute Cap)25-20-15-10-5Burpees to Target5-10-15-20-25Deadlifts (185/135)(135/95) Stimulus/Focus: This is a push-pull workout with a little metabolic conditioning and weightlifting. Find a steady pace on the burpees and […]
13 April 2022
Warm-up: Coach’s Choice Strength/Skill: Handstand Skill Work WOD: 20 Minute AMRAP15 Wall Balls (20/14)(14/10)30′ Handstand Walk*Masters Only: 30′ Bear Crawl Stimulus/Focus: This workout is designed to tax you cardiovascularly and to get you to practice an advanced skill while being taxed. Try to do your wall balls unbroken. Cool Down: ROMWOD