WOD / Blog
21 August 2023
Warm-Up: Coach’s Choice Strength/Skill: Back Squat 15 Minutes to Get a Heavy for the Day. Stimulus/Focus: Manage your 15 minutes well. Get AHAP. Back Squat: 5 x 1 Stimulus/Focus: Use 80% of your heavy from today. One rep every minute on the minute for five minutes. WOD: For Time (12 Minute Cap) 16-12-8-12-16 Single Arm […]
19 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!
18 August 2023
Warm-Up: Coach’s Choice Strength/Skill: Deadlift 2 x 2 x 2 x 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP across the eight sets of two. Lift on a 2-minute clock. WOD: 20 Minute EMOM for Reps Even: Max Effort Burpees Odd: Max Effort Ab Mat Sit Ups […]
17 August 2023
Warm-Up: Coach’s Choice Strength/Skill: Power Snatch Ten minutes to build to today’s heavy double. Stimulus/Focus: Use 10 minutes to find your heaviest double. These should be touch and go reps. Power Snatch: 5 Rounds of 30 Seconds Work / 30 Seconds Rest Max power snatches @ 85% of today’s heavy double. Stimulus/Focus: These do not […]
16 August 2023
Warm-Up: Coach’s Choice Strength/Skill: Muscle Up Work: 15 Minutes to Work the Muscle Up Skill on the Rings and/or Bar WOD: 4 RFT (18 Minute Cap) 27/21 Calorie Row 21 Knees to Elbow 15 Dumbbell Box Step Overs (50/35)(35/20) *Two Dumbbells *24/20 Box Stimulus/Focus: Pull hard on the row. Break your knees to elbow in […]
15 August 2023
Warm-Up: Coach’s Choice Strength/Skill: Front Squat 4 x 4 x 4 x 4 Stimulus/Focus: Start at 75% and get AHAP across the four sets of four. Lift on a 3-minute clock. WOD: 21-18-15-12-9-6-3 (15 Minute Time Cap) Kettlebell Swings (1.5/1)(1/25#) Box Jumps (24/20) *Everyone must step down. *Masters may step up. Stimulus/Focus: Aim to do […]