WOD / Blog
08 August 2023
Warm-Up: Coach’s Choice Strength/Skill: Deadlift 10 Minutes to Build to a 4 RM. Stimulus/Focus: Use 10 minutes to get AHAP for 4 touch and go reps. Deadlift – 10 x 1 Stimulus/Focus: Every 20 seconds complete one rep at your heaviest weight from today. The rep must be a lift and lower. WOD: 8 x […]
07 August 2023
07 August 2023 Warm-Up: Coach’s Choice Strength/Skill: Thruster 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 75% and get AHAP across the five sets. Lift on a 2-minute clock. WOD: 15 Minute AMRAP 200 Meter Run Pull-ups Burpees to 6″ Target *Run remains 200 meters each round. *Pull ups and burpees […]
05 August 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!
04 August 2023
Warm-Up: Coach’s Choice Strength: Front Squat 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock. Paused Front Squat 5 x 1 Stimulus/Focus: Use 90% of today’s heaviest three. Complete one pause squat every minute on the minute for 5 minutes. Pause 3 seconds […]
03 August 2023
Warm-Up: Coach’s Choice Strength/Skill: Split Jerk 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 75% and get AHAP in the five sets. Lift on a 2-minute clock. Strength: Split Jerk 1 x Max Reps Stimulus/Focus: Use 80% of your heaviest triple from today. Adjust your weight as soon as you finish […]
02 August 2023
Warm-Up: Coach’s Choice Strength/Skill: Gymnastics – 10 Minute EMOM Even: 2 Rope Climbs Odd: 2 Ring Muscle Ups WOD: 6 Minute GAFAP Toes to Bar Alternating Dumbbell Hang Clean & Jerks (50/35)(35/20) *Start at 4 reps, then 8, 12, 16 . . . 6 Minute GAFAP Wall Balls (20/14)(14/10) Alternating Dumbbell Hang Snatches (50/35)(35/20) *Start […]