WOD / Blog
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 […]
10 April 2023
Warm up: Coach’s Choice Strength/Skill: Power Snatch 5 x 3 Stimulus/Focus: Use 75% for all sets. Lift on a 2-minute clock. All lifts are lift and drop. WOD: 3 Rounds (1 Minute Work/1 Minute Rest) Minute 1:Max Effort Bar-Facing Burpees Minute 2: Rest Minute 3: Max Effort Toes to Bar Minute 4: Rest Minute 5: […]
08 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!
07 April 2023
Warm up: Coach’s Choice Strength/Skill: Back Squat 3 x 3 Use 85% of your 1 RM for all sets. Lift on a 2-minute clock. WOD: 3 Rounds, each for time: 400 Meter Run 20 Toes to Bar 10 Deadlifts (225/155)(155/105) *Alternate Row/Bike *Rest 3 min between rounds. Stimulus/Focus: This is a longer rep scheme so […]
06 April 2023
Warm up: Coach’s Choice WOD: Ten 3-Minute Rounds 20/15 Calories (Alternate Row/Bike) 15 Burpees to 6″ Target Stimulus/Focus: Push as hard as possible. You want 30 seconds to rest before the next round starts. Scale reps as needed to get that rest time. Score is your total number of reps (calories and burpees). Yes, this […]