WOD / Blog
28 January 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!
27 January 2023
Warm up: Coach’s Choice Strength/Skill: Front Squat – 5 x 3 Stimulus/Focus: Use 90% for all sets. Lift on a 3-minute clock. WOD: 6 One Minute Rounds for Reps 6 Burpee Box Jumps (24/20) Max Clean & Jerks in remaining time (135/95)(95/65) *Rest one minute before repeating for a total of 6 working minutes and […]
26 January 2023
Warm up: Coach’s Choice Strength/Skill: Shoulder Press- 5 x 3 Stimulus/Focus: Use 85% for all sets. Lift on a 2-minute clock. WOD: 30 Minute AMRAP 15/12 Calorie Bike Erg 20 Pull-ups 15/12 Calorie Row 25 Kettlebell Swings (1.5/1)(1/25#) 15/12 Calorie Assault Bike 30 Air squats RX+: Chest to Bar; (2/1.5)(1.5/1) KB; Pistols Stimulus/Focus: This is […]
25 January 2022
Warm up: Coach’s Choice Strength/Skill: Review the WOD movements. WOD: 15 Minute AMRAP 20 Alternating Dumbbell Hang Snatches (50/35)(35/20) 20 Dumbbell Box Step Ups(50/35)(35/20) 50 Double Unders *Use one dumbbell for both movements. *You may hold the dumbbell on the step ups any way you would like. *If you need different weights for the two […]
24 January 2023
Warm up: Coach’s Choice Strength/Skill: 12 Minute EMOTM Minute1: 3 Wall walks Min 2: 15 Ring rows Min 3: 30 Second Hollow Rock Hold *Scale reps and time as needed. WOD: Five 3-Minute Rounds 10 Shuttle Runs* 10 DB Thrusters (50/35)(35/20) 10 Toes to Bar *1 Shuttle Run = 25 feet out, 25 feet back […]
23 January 2023
Warm up: Coach’s Choice Strength/Skill: Power Snatch – 5 x 3 Stimulus/Focus: Use 80% for all sets. Lift on a 3-minute clock. These can be weightlifting triples in that they can be dropped from the top if loaded appropriately. Even though they do not have to be touch and go, they should still be cycled […]