WOD / Blog
23 March 2023
Warm up: Coach’s Choice Strength/Skill: Review the Movements WOD: Four 8-Minute Rounds Each 8-minute round, complete 2 rounds of: 20/15 Calorie Row 10 Toes to Bar 200 Meter Run 10 Box Jump Overs (24/20)(Masters Step Overs) Stimulus/Focus: Attempt to do toes to bar and box jump overs unbroken. Push hard on the row and the […]
22 March 2023
Warm up: Coach’s Choice Strength/Skill: Deadlift Build to today’s technical heavy 5 touch and go. Stimulus/Focus: This should be heavy! You have 10 minutes to get there. Deadlift – 3 x 5 Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock. WOD; Eight 2-Minute Rounds 5 Thrusters (135/95)(95/65) 10 Burpees Over the Bar […]
21 March 2023
Warm up: Coach’s Choice Strength/Skill: Gymnastics – 3 Rounds for Quality: 6 False Grip Pull-Ups or 3 Strict RMU 15 Second L-Sit Hold on DBs or Pike Compressions 15 Second Handstand Hold (Wall) or Freestanding Handstand Hold 5+5 Pistol Box Step Ups/10 Alternating Pistols WOD: 5 RFT (20 Minute Cap) 400 Meter Run 24 Air […]
20 March 2023
Warm up: Coach’s Choice Strength/Skill: Power Snatch + Hang Snatch Build to today’s heavy of a 1+1 complex. Stimulus/Focus: Use ten minutes to find your heavy complex for the day. Power Snatch + Hang Snatch 5 x 1+1 Stimulus/Focus: Complete one complex EMOTM for 5 minutes @ 90% of your heavy for the day. WOD: […]
18 March 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!
17 March 2023
Warm up: Coach’s Choice Strength/Skill: Back Squat 1. Max reps @ 85% 2. Max reps @ 80% 3. Max reps @ 75% Stimulus/Focus: Build up to 85%. Then complete: Minute 0-3: Max Unbroken Reps @ 85% (only time for one breath between reps–no stalling) Minute 3-6: Max Unbroken Reps @ 80% Minute 6-9: Max Unbroken […]