WOD / Blog
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 […]
29 October 2021
Warm-up: Coach’s Choice Strength/Skill: Get Ready to Work! WOD: CHAD 1,000 Box Step-Ups (20 in)Wear a Ruck Pack (45/35 lb)Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted backpack to simulate […]
30 October 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!
28 October 2021
Warm-up: Coach’s Choice Strength/Skill: Snatch (1 x 1 x 1 x 1 x 1 x 1) Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: Partner WOD For Time and DistancePartner A: Row 100 MetersPartner B: Chip Away at 100 Ring Push Ups*Switch every 100 meters.*Once 100 ring push ups are finished, […]
27 October 2021
Warm-up: Coach’s Choice Strength/Skill: Get Ready to Work WOD: 2 RFT (30 Minute Cap)1 Mile Run100 Ab Mat Sit Ups Stimulus/Focus: Cardio and core! Burn some calories and work those abs. Cool Down: ROMWOD
26 October 2021
Warm-up: Coach’s Choice Strength/Skill: Deadlift (10 x 10) Use 60% for all sets. Lift on a 2-minute clock. WOD: 10 RFT (15 Minute Cap)15 Wall Balls (20/14)(14/10)15 Double Unders Stimulus/Focus: This will be a cardio workout. Try to go unbroken on everything. Cool Down: 3 Rounds100 Meter Wall Ball Run10 Wall Ball Ab Mat Sit […]