WOD / Blog
26 July 2023
Warm-Up: Coach’s Choice Strength/Skill: Deadlift 6 x 6 x 6 x 6 x 6 x 6 Stimulus/Focus: Start at 65% and get AHAP. Perform all six sets of six on a 3 minute clock. WOD: 14-Minute AMRAP 25 Slam Balls 20 Box Jumps (24/20) *Masters may step up. 15 Pull Ups Stimulus/Focus: Try to do […]
25 July 2023
Warm-Up: Coach’s Choice Strength/Skill: Push Jerk 3 x 5 Stimulus/Focus: Perform all 3 sets of 5 at 80% on a 3 minute clock. WOD: 6 RFT (15 Minute Cap) 100 Meter Run 10 Ring Dips 5 Push Jerks (80% of Heaviest 5 Today) Stimulus/Focus: Run hard and focus on good form on ring dips. Choose […]
24 July 2023
Warm-Up: Coach’s Choice Strength: Back Squat 3 x 5 Stimulus/Focus: Perform all lifts at 80% on a 2 minute clock. WOD: Four Rounds (5 Minutes Work/3 Minutes Rest) Buy In: 200 Meter Kettlebell Farmers Carry (1.5/1)(1/25#) Then, into AMRAP in remaining time: 50 Double Unders 15 KB Swings (1.5/1)(1/25#) 10 Burpees 5 Toes to Bar […]
22 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!
21 July 2023
Warm-Up: Coach’s Choice Strength/Skill: Power Clean 5 x 3 Stimulus/Focus: Use 80% for all sets. These should be a series of three quick singles. Lift on a 2-minute clock. WOD: For Time (12 Minute Cap) 30 Toes to Bar 30 Power Cleans (115/75)(75/55) 30 Toes to Bar *Top of Every Minute Complete 3 Med Ball […]
20 July 2023
Warm-Up: Coach’s Choice Strength/Skill: Floor Press 10 x 10 Stimulus/Focus: Use 70% for all sets. Lift on a 3-minute clock. WOD: 5 Rounds 1 Minute Work/1 Minute Rest 100 Meter Run Max Burpees in Remaining Time Stimulus/Focus: Sprint baby sprint! Run as hard as you can so you have as much time to burpee as […]