WOD / Blog
10 January 2023
Warm up: Coach’s Choice Strength/Skill: Deadlift – 3 x 10 Work up to 60%-70%of your 1 RM. This will be your target weight for the 3 x 10. Your goal is to complete the sets at the same weight the entire time with touch and go reps. Each rep must be lifted and lowered in […]
09 January 2023
Warm up: Coaches Choice Strength: Clean and Jerk 30 x 1 @ 60-65% of your most recent 1RM C&J. Go every 30 sec. WOD: 6 Rounds for time: 200m Run 7 Burpees over bar (lateral) 5 Clean & jerks 135/95 lbs (95/65) Time cap = 15 min Stimulus: Stay low on the Burpees, and attempt […]
07 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!
06 January 2023
Warm-up: Coach’s Choice Strength/Skill: Review the Movements and Get Set Up to Workout! WOD: 12 Days of Christmas 1 – Wall Walk 2 – KB Swings (1.5/1) 3 – Pull Ups 4 – Wall Balls (20/14) 5 – HRPUs 6 – Slam Balls (30/20) 7 – Ab Mat Sit Ups 8 – G20 (45/25) 9 […]
05 January 2023
Warm-up: Coach’s Choice Strength/Skill: Double Under Skill Practice WOD: Annie 50-40-30-20-10Double-undersSit-ups Stimulus: An absolute burner! Just settle in, and breath when it’s over. WOD: 2k Row Max Effort 2k Row Stimulus: This row should be considered a “max effort” event. Pull hard, and stay braced, it’ll be over before you know it! Cool Down: 3 […]