WOD / Blog
19 September 2023
Warm up: Coach’s Choice Strength/Skill: 3-Position Power Clean 10 Minutes to Find Your Heavy for the Day High Hang Power Clean Hang Power Clean Power Clean Stimulus/Focus: How heavy can you get?! 3-Position Power Clean: 10 x 1 High Hang Power Clean Hang Power Clean Power Clean Stimulus/Focus: Use 90% of today’s heavy. Complete one […]
18 September 2023
Warm up: Coach’s Choice Strength/Skill: Shoulder Press 5 x 2 Stimulus/Focus: Use 90% for all sets. Lift on a 2-minute clock. Gymnastics: Strict Handstand Push Ups Every 30 Seconds for 5 Minutes Stimulus/Focus: Choose a number that you can maintain for the entire five minutes. Scale to negatives or pike push ups off a box […]
16 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!
15 September 2023
Warm up: Coach’s Choice Strength/Skill: Deadlift 4 x 4 x 4 x 4 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: Four 3-Minute Rounds WOD A: 30 Double Unders 20 Reverse Kettlebell Goblet Lunges 10 Meters Kettlebell Overhead Carry *One KB for lunges and carry. *RX: (1.5/1)(1/25#) WOD B: 10 […]
14 September 2023
Warm up: Coach’s Choice Strength/Skill: Hang Power Snatch 10 Minutes to Build to Heavy Double Stimulus/Focus: Take 10 minutes to build to your heaviest double. Must be touch and go. Hang Power Snatch 2. Every 45 sec x 5: 1 Hang power snatch @80-90% of today’s 2RM. Stimulus/Focus: Execute one rep at 80% of today’s […]
13 September 2023
Warm up: Coach’s Choice Strength/Skill: Back Squat 7 x 7 Stimulus/Focus: Use 70% for all sets. Lift on a 3-minute clock. WOD: 10 Minute AMRAP 10 Slam Balls 10 Handstand Push Ups Stimulus/Focus: This workout will tax you cardiovascularly then test your muscular endurance. Try to do all work unbroken. If needed break the HSPUs […]