WOD / Blog
25 February 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 February 2023
Warm up: Coach’s Choice Strength/Skill: Review and refine the movements. WOD: 6 Rounds (3 Minutes on/1.5 Minutes off) *You will rotate through each of these stations two times. Your score will be your total rounds and reps for all three of the six three-minute rounds of work. AMRAP A: 20 Air squats 15 Push-ups 10 […]
22 February 2023
Warm up: Coach’s Choice Strength/Skill: Deadlift (15 x 1) Stimulus/Focus: Use 85% of your 1RM for all 15 lifts. Lift on a 45-second clock. WOD: Three 5-Minute Rounds 18/14 Calorie Assault Bike (500/450 Calorie Bike Erg) 14 Box Jump Overs (24/20) 10 Deadlifts (225/155)(155/105) Stimulus/Focus: Complete the work as quickly as possible to give yourself […]
21 February 2023
Warm Up: Coach’s Choice Strength/Skill: Weighted Deficit Push-ups 4 Four 90-Second Rounds *Complete 10 Weighted Deficit Push Ups *Deficit of 45# Plates *Weight is created with plates on the back. WOD: 12 Minute AMRAP 6 Pistols Left Leg 6 Pistols Right Leg 6 Alternating Single Arm Devils Press (50/35)(35/20) 12 Toes to Bar Stimulus/Focus: Complete […]
20 February 2023
Warm up: Coach’s Choice Strength/Skill: Clean (5 x 1) Stimulus/Focus: Spend 10 minutes working to a heavy double. These can be drop and go. Rest no more than two seconds between the two reps. Keep the weight on the bar and complete one clean every minute on the minute for five minutes. WOD: For Time […]