WOD / Blog
17 October 2022
Warm-up: Coach’s Choice Strength/Skill: Push Jerk Use 80% for all sets. Lift on a 3-minute clock. WOD: 16 Minute GAFAP 1 Dumbbell Push Jerk (50/35)(35/20) 1 Wall Ball (20/14)(14/10) 1 Pull Up Stimulus/Focus: This WOD has all the things–a push, a pull and a squat. Sixteen minutes is long time. Find a pace and settle […]
15 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!
14 October 2022
Warm-up: Coach’s Choice Strength/Skill: Back Squat Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: 5 RFT (15 Minute Cap) 5 Knees to Elbow 10 Box Jumps (24/20) 15 Kettlebell Swings (1.5/1)(1/25#) RX+: (30/24) and (2/1.5)(1.5/1) Cool Down: 3 Rounds 5 Goblet Squats 10 Strict Push Ups
13 October 2022
Warm-up: Coach’s Choice Strength/Skill: 3-Position Snatch 20 Minutes to Find Your 1 RM. Complex is 1 high hang snatch, 1 hang snatch, and 1 snatch. WOD: 12 Minute AMRAP 1 Complex at 90% 100 Meter Run Stimulus/Focus: This WOD should be heavy. It will force you to lift heavy while winded. Run fast. If you get […]
12 October 2022
Warm-up: Coach’s Choice Strength/Skill: Turkish Get Up WOD: 14 Minute EMOTM Even: 1 Rep Per Side @ 60% Odd: ME Ab Mat Sit Ups Stimulus/Focus: These are two tough movements on the midline. Focus on perfect form on the TGU and go as fast as possible on the sit ups. Cool Down: 3 Rounds 100 […]
11 October 2022
Warm-up: Coach’s Choice Strength/Skill: Deadlift Use 80% for all sets. Lift on a 3-minute clock. WOD: 5 RFT (12 Minute Cap) 10 Deadlifts (225/155)(155/105) 20 Wall Balls (20/14)(14/10) *2 burpees at the top of each minute, including at the start. Stimulus/Focus: This workout will be cardiovascularly taxing. The weight should be moderate. The rep scheme […]