WOD / Blog
05 June 2023
Warm up: Coach’s Choice Strength/Skill: Gymnastics Four 3-Minute Rounds 6 Strict Pull-ups 5+5 Pistols 3 Wall Walks *Focus on form. Complete work and rest the remaining of the three minutes. WOD: 4 RFT (18 Minute Cap) 15 Burpees 20 Wallballs (20/14)(14/10) 25 Kettlebell Swings (1.5/1)(1/25#) Stimulus/Focus: Find a steady pace on the burpees and do […]
03 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!
02 June 2023
Warm up: Coach’s Choice Strength/Skill: Power Clean 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: For Time (20 Minute Cap) 24 – 18 – 12 – 6 Alternating Overhead Step Lunges (50/35)(35/20) Ab Mat Sit Ups Weighted Box Step Ups (24/20)(50/35)(35/20) […]
01 June 2023
Warm up: Coach’s Choice Strength/Skill: Four 3-Minute Rounds 10 Alternating Pistols 20-Second L-Hang 10 Ring Dips *Complete work and rest the remaining time. WOD: 6 Rounds of 3 Minutes Work / 2 Minutes Rest AMRAP A Machine for Calories (24/18) *Assault, Erg, and Row* Max Effort Wall Balls in Remaining Time (20/14)(14/10) AMRAP B 10 […]
31 May 2023
Warm up: Coach’s Choice Strength/Skill: Floor Press 4 x 4 x 4 x 4 x 4 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: Three 6-Minute AMRAPs/3 Minutes Rest Between 6 Minute AMRAP 6 Floor Press (165/115)(115/75) 6 Pull Ups 6 Handstand Push Ups Stimulus/Focus: This should be a heavy […]
30 May 2023
Warm up: Coach’s Choice Strength/Skill: Overhead Squat 5 x 5 x 5 x 5 x 5 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 15 Minute AMRAP 30 Double Unders 15 Overhead Squats (95/65)(65/45) Stimulus/Focus: This should be a light weight for the overhead squats–one that you can do unbroken […]