WOD / Blog
26 October 2023
Warm up: Coach’s Choice Strength/Skill: Deadlift 6 x 6 x 6 x 6 x 6 x 6 Stimulus/Focus: Start at 55% of your 1 RM. There will be a 1-second pause 1″ off the floor on the way up. Get AHAP. Lift on a 3-minute clock. WOD: 14 Minute AMRAP 100 Meter Run 10 Ab […]
25 October 2023
Warm up: Coach’s Choice Strength/Skill: Push Press 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock. Strength: Five 2-Minute Rounds Max Effort Unbroken Kipping Handstand Push Ups Stimulus/Focus: There is no resting in the bottom of the HSPU. If you fail a rep […]
24 October 2023
Warm up: Coach’s Choice Strength/Skill: 10 Minute EMOTM Rope Climbs: Progressions, Seated, Legless, Short Rope, L-Climbs WOD: Four 4-Minute Rounds (2 Minutes Rest) A) 400 Meter Run Max Burpees in Remaining Time B) 1000 Meter Bike Erg Max Burpees in Remaining Time C) 400 Meter Run Max Burpees in Remaining Time D) 20 Calorie Assault […]
23 October 2023
Warm up: Coach’s Choice Strength/Skill: Power Snatch + Pause Overhead Squat 10 minutes to work to today’s heavy complex-one power snatch + one pause overhead squat (3-seconds in the bottom). Complete one power snatch. Follow it with a three-second pause (in the bottom position) overhead squat. Stimulus/Focus: Ten minutes to get AHAP on the complex. […]
21 October 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!
20 October 2023
Warm up: Coach’s Choice Strength/Skill: Shoulder Press 6 x 6 Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock. WOD: Four 5-Minute Time Caps 3 RFT (5 Minute Cap) 5 Toes to Bar 10 Pistols Stimulus/Focus: You will complete three rounds of the above couplet within five minutes. Your rest time is any […]