WOD / Blog
27 June 2023
Warm up: Coach’s Choice Strength/Skill: Push Jerk 3 x 5 Stimulus/Focus: Use 70% for all three sets of five. Lift on a 2-minute clock. Push Jerk: 1 x Max Reps Stimulus/Focus: Rest three minutes after your last set of 5 reps. Then attempt one set of max unbroken reps at that weight. Focus on keeping […]
26 June 2023
Warm up: Coach’s Choice Strength/Skill: Back Squat 3 x 5 Stimulus/Focus: Use 70% for all sets. Lift on a 2-minute clock. Back Squat 1 x Max Reps Stimulus/Focus: Rest three minutes after your last set of 5 reps. Then attempt one set of max unbroken reps at that weight. Any pause in the lift terminates […]
24 June 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 June 2023
Warm up: Coach’s Choice Strength/Skill: Push Press 1 x 1 Stimulus/Focus: Use 10 minutes to get AHAP. Push Press 10 x 5 Stimulus/Focus: Use 75% for all sets of 5 reps. Work the fast cycle rate. Lift on a one-minute clock. WOD: 18 Minute AMRAP 16/12 Calorie Row 12 Pull Ups 10 Pistols 8 Push […]
22 June 2023
Warm up: Coach’s Choice Strength/Skill: Sumo Deadlift 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock. WOD: 3 RFT 400 Meter Run 30 Kettlebell Swings (1.5/1)(1/25#) 15 Box Jump Overs (24/20) *Masters may step up. Everyone must step down. Stimulus/Focus: The goal is […]
21 June 2023
Warm up: Coach’s Choice Strength/Skill: Gymnastics – 15 Minute EMOM Minute 1: 20 Second Freestanding Handstand Hold Minute 2: 2 Strict Ring Muscle Ups Minute 3: 15 Single Unders + 15 Double Unders + 15 Crossovers WOD: Six 2-Minute Rounds (1 Minute Rest) A) AMRAP 30 Double Unders 2 Wall Walks B) AMRAP 30 Double […]