WOD / Blog
17 April 2023
Warm up: Coach’s Choice Strength/Skill: Gymnastics Strength 5 90-Second Rounds 10 Pike push-ups 10 Chin-ups *Rest when complete. *Scale movements or reps as needed to allow for approximately 30 seconds of rest. WOD: Four 2-Minute Rounds 20 American Kettlebell Swings (1.5/1)(1/25#) 15 Box Jump Overs (24/20)(Masters can step over) Max toes to bar in remaining […]
15 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!
14 April 2023
Warm up: Coach’s Choice Strength/Skill: Back Squat 3 x 5 Stimulus/Focus: Use 70% of your 1 RM for all lifts. WOD: For Time (14/16 Minute Cap) 42 – 30 – 18 Calorie Row Wallballs (20/14)(14/10) Stimulus/Focus: This will be a challenging workout. Both movements will tax your entire body, including the lungs. Find a good […]
13 April 2023
Warm up: Coach’s Choice Strength/Skill: Floor Press 5 x 5 x 5 x 5 x 5 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: Six 4-Minute Rounds (Three times through the following two workouts) WOD 1: 200 Meter Run 10 Floor Press (115/75)(75/55) 50 Double Unders WOD 2: 15/12 Calorie […]
12 April 2023
Warm up: Coach’s Choice Strength/Skill: Deadlift 4 x 3 Stimulus/Focus: Use 85% for all sets. Lift on a 2-minute clock. WOD: For Time (10 Minute Cap) 1 – 2 – 3 – 4 – 5 – 4 – 3 – 2 – 1 Shuttle Run (25 feet out and 25 feet back) 3 – 6 […]
11 April 2023
Warm up: Coach’s Choice Strength/Skill: Gymnastics 12 Minute EMOM Min 1: 10 Strict Pull-Ups Min 2: 20 Wall-Facing Handstand Plate Climbs Min 3: 10 Strict Knees to Elbow WOD: 20 Minute EMOM Min 1: Max Calorie Row Min 2: 5 Dumbbell Hang Snatches + 5 DB OH Lunges (50/35)(35/20) *Using one dumbbell, complete left side […]