WOD / Blog
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 […]
02 November 2021
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (2 x 2 x 2 x 2 x 2 x 2 ) Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: 100 Overhead Squats (75/55)(55/35) For Time*3 Burpees at the Top of Every Minute Stimulus/Focus: This will be taxing on your muscles and lungs. There is […]
01 November 2021
Warm-up: Coach’s Choice Strength/Skill: Deadlift (4 x 4 x 4 x 4 x 4 x 4) Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: For Time (12 Minute Cap)21 Deadlifts (185/135)(135/95)21 Pull Ups15 Deadlifts (185/135)(135/95)15 Chest to Bar Pull Ups9 Deadlifts (185/135)(135/95)9 Strict Pull Ups Stimulus/Focus: This will be taxing on […]