WOD / Blog
17 January 2023
Warm up: Coach’s Choice Strength/Skill: Tall Snatch – 5 x 3 Think of this as a warm up for full snatch. Start with an empty barbell. Add weight as comfort level rises with catching the bar in the overhead squat position. This will develop speed and confidence under the bar. Lift on a 2-minute clock. […]
16 January 2023
Warm up: Coach’s Choice Strength: Push Jerk – 6 x 3 Use 75%-80% for all sets. Maintain a 2-second pause in the dip portion of all reps. Lift on a 2-minute clock. WOD: For Time (15 Minute Cap) 21 Cal Row 21 Devils Press (50/35)(35/20) 15 Cal Row 15 Devils Press (50/35)(35/20) 9 Cal Row […]
14 January 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!
13 January 2023
Warm up: Coaches Choice Strength: Front Squat 5 x 2 @ 80-85% of your most recent 1RM Lift on a 2 minute clock WOD: Every 4 min x 4: 20/15 cal Row/Bike 15 DB Front squats 2x 50/35 lbs 10 DB Box step overs 2x 50/35 lbs Stimulus: Push for maximum rest per round! Cool […]
12 January 2023
Warm up: Coaches Choice Strength/Skill: Power Snatch + Hang Power Snatch Every 90 sec x 12: 1+1 @ 70-75% WOD: 4 x 3 min on / 1 min off: 50 DU / 75 SU 14 Alt. DB Snatches 50/35 lbs 20 Air squats Max Burpee over DB in remaining time Stimulus: Get to the Burpee, […]
11 January 2023
Warm up: Coaches Choice Strength/Skill: Every 2 min x 4 6-10 Weighted deficit push-ups 20-30 sec Hollow rocks Use plates to create a deficit. With a plate on the back. As heavy as form allows. Stimulus: Go deep, go heavy, maintain perfect form! WOD: 15 min AMRAP 3 BMU / Strict pull-ups 6 DB Front […]