WOD / Blog
16 September 2024
Warm up: Coach’s Choice Strength/Skill: Shoulder Press 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: For Time (20 Minute Cap) 500 Meter Run 50 Ab Mat Sit Ups 25 Pull Ups 50 Seated Shoulder Press (35/20)(20/15) 25 Pull Ups 50 Ab […]
14 September 2024
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!
13 September 2024
Warm up: Coach’s Choice Strength/Skill: Tempo Deadlifts 5 x 5 x 5 x 5 x 5 5 seconds up; 5 seconds down Stimulus/Focus: Start at 50% and get AHAP. Lift on a 3-minute clock. WOD: 18 Minute AMRAP 10 Kettlebell Deadlifts 10 Kettlebell Lunges (Goblet) 10 Kettlebell Swings 30 Double Unders RX: (1.5/1)(1/25#) Stimulus/Focus: Find […]
12 September 2024
Warm up: Coach’s Choice Strength/Skill: Overhead Squat 5 x 5 x 5 x 5 x 5 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 30 – 20 – 10 Reps for Time (15 Minute Cap) Hang Power Snatches (95/65)(65/45) Overhead Squats (95/65)(65/45) Toes to Bar Stimulus/Focus: Try to do large […]
11 September 2024
Warm up: Coach’s Choice Strength/Skill: Review the movements and get ready to work! WOD: “343” 9/11 Memorial WOD 50 Pull Ups 50 Air Squats 50 HRPUs 50 Ab Mat Sit Ups 50 Box Jumps (24/20) 50 Wall Balls (20/14) 43 Burpees *RX+: 60 of each and 55 Burpees Stimulus/Focus: This WOD was created to honor […]
10 September 2024
Warm up: Coach’s Choice Strength/Skill: Split Jerk 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: Three 7-Minute Rounds 500m/450m Row 400m Run Stimulus/Focus: Push as hard as you can in each cardio movement to give yourself as much time to rest […]