WOD / Blog
30 November 2021
Warm-up: Coach’s Choice Strength/Skill: Double Under Skill Work WOD: 30 Minute AMRAP10 HSPUs20 Alternating Step Lunges30 Ab Mat Sit UPs *Masters RX: Seated DB Press (35/20) Stimulus/Focus: Aim to do your work unbroken. If you have to break make sure that it is no more than once per round. Strive for 10 rounds. Cool Down: […]
29 November 2021
Warm-up: Coach’s Choice Strength/Skill: Deadlift (20 Minutes to Find Your 1 RM) WOD: Opposing Ladder (20 Minute Cap)21-18-15-12-9-6-3Wall Balls (20/14)(14/10)3-6-9-12-15-18-21Deadlift (60%)*100 Meter Run After Each Round of Deadlifts (Total of 7 Runs) Stimulus/Focus: This workout will be demanding on the legs. Try to do work unbroken or in no more than two sets and push […]
27 November 2021
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!
26 November 2021
Warm-up: Coach’s Choice Strength/Skill: Review the Movements WOD: Barbara – Five Rounds for time: 20 Pull-ups30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round* Stimulus/Focus: Benchmark! Go for a PR! Cool Down: 400 Meter Run