WOD / Blog
12 September 2023
Warm up: Coach’s Choice Strength/Skill: Power Clean + Push Press + Hang Power Clean + Power Jerk 1 x 1 + 1 + 1 + 1 Stimulus/Focus: Ten minutes to build to today’s technical heavy 1+1+1+1. For Time (8 Minute Cap) 10 Complexes (80% of Today’s Heaviest) Stimulus/Focus: After 3 minutes of rest, complete 10 […]
11 September 2023
Warm up: Coach’s Choice Strength/Skill: Review the movements and get ready to work! WOD: “343” 9/11 Memorial WOD 50 Pull Ups 50 Air Squats 50 HRPUs 50 Ab Mat Sit Ups 50 Box Jumps (24/20) 50 Wall Balls (20/14) 43 Burpees *RX+: 60 of each and 55 Burpees Stimulus/Focus: This WOD was created to honor […]
09 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!
08 September 2023
Warm up: Coach’s Choice Strength/Skill: Deadlift 5 x 3 Stimulus/Focus: Use 85% for all sets. Lift on a 2-minute clock. WOD: 15 Minute AMRAP 200 Meter Run 10 Step Lunges (95/65)(65/45) 10 Toes to Bar Stimulus/Focus: Just move. Find a pace and settle into it. Aim to do all work unbroken. Strive for 5 rounds. […]
07 September 2023
Warm up: Coach’s Choice Strength/Skill: Floor Press 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. Floor Press: 10 Minute EMOM Even: Max Reps @ 90% Odd: Change Weight and Rest Even: Max Reps @ 80% Odd: Change Weight and Rest *Continue for […]
06 September 2023
Warm up: Coach’s Choice Strength/Skill: Power Clean + Split Jerk 10 Minutes to Get AHAP Stimulus/Focus: Spend 10 minutes getting AHAP in the complex. Power Clean + Split Jerk 3 x 3 Stimulus/Focus: Use 90% for all sets. Lift on a 2-minute clock. WOD: 20-16-12 (12 Minute Time Cap) Burpees over Bar (Lateral) Alternating Pistols […]