WOD / Blog
26 September 2023
Warm up: Coach’s Choice Strength/Skill: Deadlift 5 x 5 x 5 x 5 x 5 Stimulus/Focus: Start at 70% and get AHAP over the five sets. These will not be touch and go. Focus on a quick four finger flash in the bottom each time. WOD: Gwen Clean & Jerk 15-12- and 9 reps Touch […]
25 September 2023
Warm up: Coach’s Choice Strength/Skill: Floor Press 6 x 6 Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock. Gymnastics: Strict Pull-Ups Choose a number you can manage to complete every 30 seconds for 5 minutes. WOD: For Time (12 Minute Cap) 21-15-9-15-21 Floor Press (95/65)(65/45) Strict Push Ups RX+: (155/105)(105/70) Deficit Push […]
23 September 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!
22 September 2023
Warm up: Coach’s Choice Strength/Skill: Back Rack Lunge 10 Minutes to Build to Today’s Heavy 10 (Alternating.) Stimulus/Focus: Get as heavy as you can. You’ll be coming out of the rack. Try to lunge forward if possible. Back Rack Lunge: 3 x 10 Stimulus/Focus: Use 90% for all three sets of 10. Lift on a […]
21 September 2023
Warm up: Coach’s Choice Strength/Skill: Ring Work: 15 Minutes to Work Skills on the Rings WOD: 15 Minute AMRAP 10 – 20 – 30 – … Double Unders 5 – 10 – 15 – … American Kettlebell Swings (1.5/1)(1/25#) 1 – 2 – 3 – … Wall Walks *Add 10 dubs, 5 KBs, and 1 […]
20 September 2023
Warm up: Coach’s Choice Strength/Skill: Overhead Squat 4 x 4 x 4 x 4 x 4 x 4 Stimulus/Focus: Start at 70% and get AHAP over the six rounds. Lift on a 2-minute clock. WOD: 8 Rounds For Time (16 Minute Cap) 12 Single-Arm Overhead Squats (6 Left/6 Right) 12 Weighted Box Step Overs (24/20) […]