WOD / Blog
28 February 2023
Warm up: Coach’s Choice Strength/Skill: Gymnastics Strength 4 Rounds 60 Seconds Work/30 Seconds Rest Max Reps Strict Handstand Push Ups Stimulus/Focus: These do not have to be unbroken. Accumulate as many as you can in one minute. Your reps will likely decrease each round. Chose a scale that is challenging for you if scaling. WOD: […]
27 February 2023
Warm up: Coach’s Choice Strength/Skill: Clean – 5 x 2 Stimulus/Focus: Use 70% for all sets. These can be drop and go. These are full cleans. Do not wait more than 5 seconds between lifts. Lift every 90 seconds. WOD: Three 5-Minute Rounds 20 Alternating Pistols 15 Push Press (95/65)(65/45) 10 Strict Pull-Ups Stimulus/Focus: Complete […]
25 February 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!
23 February 2023
Warm up: Coach’s Choice Strength/Skill: Review and refine the movements. WOD: 6 Rounds (3 Minutes on/1.5 Minutes off) *You will rotate through each of these stations two times. Your score will be your total rounds and reps for all three of the six three-minute rounds of work. AMRAP A: 20 Air squats 15 Push-ups 10 […]
22 February 2023
Warm up: Coach’s Choice Strength/Skill: Deadlift (15 x 1) Stimulus/Focus: Use 85% of your 1RM for all 15 lifts. Lift on a 45-second clock. WOD: Three 5-Minute Rounds 18/14 Calorie Assault Bike (500/450 Calorie Bike Erg) 14 Box Jump Overs (24/20) 10 Deadlifts (225/155)(155/105) Stimulus/Focus: Complete the work as quickly as possible to give yourself […]
21 February 2023
Warm Up: Coach’s Choice Strength/Skill: Weighted Deficit Push-ups 4 Four 90-Second Rounds *Complete 10 Weighted Deficit Push Ups *Deficit of 45# Plates *Weight is created with plates on the back. WOD: 12 Minute AMRAP 6 Pistols Left Leg 6 Pistols Right Leg 6 Alternating Single Arm Devils Press (50/35)(35/20) 12 Toes to Bar Stimulus/Focus: Complete […]