WOD / Blog
15 May 2023
Warm up: Coach’s Choice Strength/Skill: Push Jerk 3 x 3 x 3 x 3 Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock. WOD: 15 Minute AMRAP 20/15 Calorie Row 20 Dumbbell Hang Clean and Jerk (50/35)(35/20) *10 on one side followed by 10 on the other side* 20 Meters Dumbbell Overhead […]
13 May 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!
12 May 2023
Warm up: Coach’s Choice Strength/Skill: Power Clean + Hang Clean + Push Press + Thruster 1 x 1 Stimulus/Focus: 10 minutes to get as heavy as possible in the complex. Stimulus/Focus: Use 80% from today’s heavy. Complete one complex every minute on the minute for four minutes. WOD: 10 RFT (20 Minute Cap) 10 Alternating […]
11 May 2023
Warm up: Coach’s Choice Strength/Skill: Shoulder Press 5 x 3 Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock. WOD: 20 Minute AMRAP 20 Box Jumps (Step Down)(24/20) *Masters may step up* 30 Plate Ground to Overhead (45/25)(25/15) 40 Alternating Step Lunges Stimulus/Focus: Find a pace and settle in for 20 minutes. Try […]
10 May 2023
Warm-up: Coach’s Choice Strength/Skill: Paused Front Squat 7 x 1 Stimulus/Focus: Use 90% for all reps. Lift on a 2-minute clock. WOD: For Time (18Minute Cap) 21-18-15-12-9-6-3 Kettlebell Swing (1.5/1)(1/25#) Goblet Squat (1.5/1)(1/25#) *100 Meter Run after Each Round of Goblet Squats* Stimulus/Focus: Try to do all rounds unbroken. Push hard on the run. Cool […]
09 May 2023
Warm up: Coach’s Choice Strength/Skill: 4 Rounds for Quality: 12 Strict Chin-Ups 12 Weighted Deficit Push-Ups *45# plates for deficit; add plates to the back for weight *Scale reps as needed to focus on good form. WOD: 6 Minute GAFAP Chest to Bar Pull Ups Shuttle Runs (25′ out and back) 1, 2, 3 . […]