WOD / Blog
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 […]
25 October 2021
Warm-up: Coach’s Choice Strength/Skill: Floor Press (3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 ) Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: 15 Minute AMRAP5 Toes to Bar10 Floor Press (135/95)(95/65)15 Ab Mat Sit Ups RX+: Strict Toes to Bar; Body Weight Floor […]
23 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! MobilitySore?: Fix that!
22 October 2021
Warm-up: Coach’s Choice Strength/Skill: Thruster (5 x 3) Use 80% for all sets. Lift on a 3-minute clock. WOD: For Time (24 Minute Cap)3-6-9-12-15-18-21Thrusters (75/55)(55/35)21-18-15-12-9-6-3Pull Ups RX+: (115/75)(75/55); Chest to Bars Stimulus/Focus: This is a longer version of Fran! Break your work into manageable sets and take short breaks. Cool Down: 3 Rounds10 GHD Sit […]
21 October 2021
Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 2) Use 80% for all sets. Lift on a 2-minute clock. WOD: For Time (30 Minute Cap)500-400-300-200-100Meter Run50-40-30-20-10Hand Release Push Ups50-40-30-20-10Ab Mat Sit Ups Stimulus/Focus: This workout is a grind. Find a steady pace on the runs. Break the HRPUs into small enough sets to keep your form […]