WOD / Blog
24 April 2023
Warm up: Coach’s Choice Strength/Skill: 1.5 Deadlift 1 x 5 Stimulus/Focus: Use ten minutes to find your heavy 5 for the day. These 1.5 deadlifts will start on the floor. Lift to just below the knee. Return to the floor and lift to full extension of deadlift. Drop from the top. Repeat four more times […]
22 April 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!
21 April 2023
Warm up: Coach’s Choice Strength/Skill: Snatch 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on 2-minute clock. WOD: 20 Rounds (45 Seconds Work/15 Seconds Transition) Minute 1: Max Effort Bike Calories (alternated bikes) Minute 2: Max Effort Squat Snatch (95/65)(65/45) Minute 3: Max Effort Row Calories […]
20 April 2023
Warm up: Coach’s Choice Strength/Skill: Push Press – 1 x 3 Stimulus/Focus: Take 10 minutes to build to a heavy set of 3. Push Press – 5 x 1 Stimulus/Focus: Perform 1 rep EMOTM for 5 minutes using the weight from your heavy set of 3 for the day. WOD: Three 5-Minute Rounds 400 Meter […]
19 April 2023
Warm up: Coach’s Choice Strength/Skill: Paused Front Squat 4 x 4 Stimulus/Focus: Use 75% for all sets. Pause 2 seconds in the bottom. Lift on a 2-minute clock. WOD: 15 Minute AMRAP 20 Double Unders 2 Wall Walks 2 Squat Cleans (185/125)(125/85) Stimulus/Focus: This will be a cardiovascularly taxing workout. Lifting heavy after dubs and […]
18 April 2023
Warm up: Coach’s Choice Strength/Skill: Deficit Deadlift 1 x 6 Stimulus/Focus: Take ten minutes to work the movement. You’ll be standing on 45 pound plates. See how heavy you can get for a set of touch and go reps. Deficit Deadlift 3 x 6 Stimulus/Focus: Use 90% of your heavy six from the day for […]