WOD / Blog
26 March 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!
25 March 2022
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (2 x 2 x 2 x 2 x 2 ) Start at 85% and get AHAP. Lift on a 3-minute clock. WOD: 15 Minute AMRAP10 Dumbbell Overhead Squats (50/35)(35/20)(Left)5 Bar Muscle Ups10 Dumbbell Overhead Squats (50/35)(35/20)(Right)15 Toes to Bar Stimulus/Focus: This workout will be taxing on the shoulders and […]
24 March 2022
Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 5 ) Stimulus/Focus: Use 80% for all sets. Lift on a 3-minute clock. WOD: 3 RFT (20 Minute Cap)500 Meter Row21 Burpees400 Meter Run Stimulus/Focus: Find a pace you can maintain each round, but push yourself to make that faster than you typically would. Cool Down: 3 Rounds15 […]
23 March 2022
Warm-up: Coach’s Choice Strength/Skill: Review the Clean WOD: 6 Rounds for Reps1 Minute Max Effort Cleans3 Minutes Rest*Weight changes each round.*Round 1: (165/115)(115/75)*Round 2: (185/135)(135/95)*Round 3: (225/155)(155/105)*Round 4: (165/115)(115/75)*Round 5: (185/135)(135/95)*Round 6: (225/155)(155/105) Stimulus/Focus: Push hard in each minute. You have plenty of time to rest in the breaks after changing your weight. Chose your […]
22 March 2022
Warm-up: Coach’s Choice Strength/Skill: Review The Movements WOD: Partner WOD for Time*One partner works, one partner rests*100 Dumbbell Squats90 Ring Rows80 Alternating Dumbbell Snatch70 Toes to Ring60 Dumbbell Hang Power Cleans50 Ring Pull Ups40 Dumbbell Front Rack Lunges30 Ring Push Ups20 Dumbbell Thrusters10 Ring Dips RX: (50/35)(35/20) Cool Down: Partner Choice
21 March 2022
Warm-up: Coach’s Choice Strength/Skill: Push Jerk (5 x 5 x 5 x 5 ) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 5- 2 Minute Rounds20 Dumbbell Step Overs (50/35)(35/20)(24/20)Max Effort Dumbbell Push Jerks (50/35)(35/20)*Rest Two Minutes Between Rounds*Score is Total DB Push Jerks in All Rounds Stimulus/Focus: Strive to get […]