WOD / Blog
12 June 2023
Warm up: Coach’s Choice Strength/Skill: Paused Power Snatch (1in from the floor) 1 x 1 Stimulus/Focus: Use 10 minutes to get AHAP. Paused Power Snatch (1in from the floor) 10 x 1 Stimulus/Focus: Use 90% from your heaviest today. Lift on a 1-minute clock one rep each minute. WOD: 20 Minute AMRAP 10 Alternating Overhead […]
10 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!
09 June 2023
Warm up: Coach’s Choice Strength/Skill: Shoulder Press 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock. WOD: 20 Minute AMRAP 200 Meter Run 20 Sit Ups 20 Double Unders 20 Alternating Dumbbell Snatches (50/35)(35/20) Stimulus/Focus: Aim to do all work unbroken. Strive for […]
08 June 2023
Warm up: Coach’s Choice Strength: Clean 5 x 4 x 3 x 2 x 1 Stimulus/Focus: These are full squat cleans. Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: Five 3-Minute AMRAPs (1 Minute Rest Between) 3 Squat Cleans (165/115)(115/75) 6 Handstand Push Ups *Masters=Seated Dumbbell Presses (35/20) 9 Slam Balls […]
07 June 2023
Warm up: Coach’s Choice Strength/Skill: Paused Power Snatch (below + above the knee) 1 x 1 + 1 Begin the complex with a snatch width deadlift. On the first lift pause 3 sec below the knee. On the second pause 3 sec above the knee. Both are received in the power position. Stimulus/Focus: Take 10 […]
06 June 2023
Warm up: Coach’s Choice Strength/Skill: Back Squat 1 x 1 Stimulus/Focus: Take 12 minutes to find your heavy back squat for the day. Back Squat 10 x 1 Stimulus/Focus: Use 60% for all sets. Lift on a 1-minute clock. WOD: 10 Minute GAFAP Chest to Bar Box Jump Overs (24/20) *Masters may step up and […]