WOD / Blog
09 November 2021
Warm-up: Coach’s Choice Strength/Skill: Power Snatch (4 x 4 x 4 x 4 x 4 ) Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: 16 Minute AMRAP4 Power Snatches (115/75)(75/55)8 Burpees over the Bar Stimulus/Focus: This is a moderate weight and a strenuos cardiovascular movement. The longer time domain should cause […]
08 November 2021
Warm-up: Coach’s Choice Strength/Skill: Back Squat (6 x 6) Use 75% for all sets. Lift on a 3-minute clock. WOD: 5 Minute AMRAP5 Back Squats (135/95)(95/65)5 Deficit HSPUs*Two 45# plates for males/one for females**Rest 2 Minutes Before Next AMRAP 5 Minute AMRAP5 Back Squats (135/95)(95/65)5 Strict HSPUs*Rest 2 Minutes Before Next AMRAP 5 Minute AMRAP5 […]
06 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!
05 November 2021
Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (5 x 4 x 3 x 2 x 1) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 5 RFT (20 Minute Cap)500/350 Meter Row*Pull the distance in as few pulls as possible.*Complete twice the number of pulls to equal the distance in double unders (for […]
04 November 2021
Warm-up: Coach’s Choice Strength/Skill: Muscle Up Progressions WOD: 20 Minute AMRAP2 Ring Muscle Ups25 Air Squats50 Ab Mat Sit Ups Stimulus/Focus: All the bodyweight stuff! Pull, squat, midline. Find a good pace and keep moving. Aim for 4-5 rounds. Cool Down: Tabata Plank Holds
03 November 2021
Warm-up: Coach’s Choice Strength/Skill: Power Clean (4 x 3 ) Use 75% for all sets. Lift on a three minute clock. WOD: 10 Minute EMOTM100 Meter RunMax Effort Power Cleans (135/95)(95/65) with Remaining Time in the Minute Stimulus/Focus: Move fast! It is only 10 minutes. You will be gassed the entire time. Score is your […]