WOD / Blog
24 October 2022
Warm-up: Coaches Choice Strength/Skill: Clean – 1 x 1 x 1 x 1 x 1 x 1 x 1 Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: 100 Med Ball Cleans (20/14)(14/10) *Top of every minute complete 3 strict push ups* Stimulus/Focus: This is a grind. Focus on perfect form and move […]
22 October 2022
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 October 2022
Warm-up: Coach’s Choice Strength/Skill: Power Snatch Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: 6 RFT (20 Minute Cap) 6 Power Snatch (95/65)(65/45) 12 Burpees over the Bar 200 Meter Run Stimulus/Focus: This workout will be a cardiovascular strain. Push hard in each movement. Try to catch your breath on the run […]
20 October 2022
Warm-up: Coach’s Choice Strength/Skill: Handstand Skill Work Spend time upside down. Work on push ups, holds, walks, etc. Spend 15 minutes working the skill. WOD: For Time (No Cap) Accumulate 3 minutes of Handstand Hold Time 100 Air Squats Accumulate 50 Meters of Handstand Walk 100 Air Squats 30 Handstand Push Ups Stimulus/Focus: This gymnastics […]
19 October 2022
Warm-up: Coach’s Choice Strength/Skill: Deadlift WOD: Deadlifts 2 @ 90% 4 @ 80% 6 @ 70% 8 @ 60% 10 @ 50% 8 @ 60% 6 @ 70% 4 @ 80% 2 @ 90% Stimulus/Focus: The out and back style of this strength will be a challenge. Going down in weight and then back up […]
18 October 2022
Warm-up: Coach’s Choice Strength/Skill: Front Squat These are going to be “from the hole” front squats. You will start in the bottom position and stand up from there. This will help you develop the strength needed to stand up a clean when you are stuck in the bottom. WOD: Out and Back for Time (12 […]