WOD / Blog
03 October 2022
Warm-up: Coach’s Choice Strength/Skill: Shoulder Press Use 80% for all sets. Lift on a 3-minute clock. WOD: For Time (16 Minute Cap) -21-15-9- Dumbbell Shoulder Press (50/35)(35/20) Pull Ups *Run 400 Meters at Each Dash* Stimulus/Focus: This should be a heavy WOD. Try to break each round of work into no more than 3 sets […]
01 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!
30 September 2022
Warm-up: Coach’s Choice Strength/Skill: Thruster (4 x 4 x 4 x 4 x 4) Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: 15 Minute AMRAP30 Burpees20 Pull Ups10 Thrusters (135/95)(95/65) Stimulus/Focus: This workout has all the things–metabolic conditioning, gymnastics, weightlifting. Pushing, pulling, squatting. Break work as needed to maintain a steady […]
29 September 2022
Warm-up: Coach’s Choice Strength/Skill: Review the Movements and Get Ready to Work! WOD: Barbara Ann (5 Rounds for time) 5 Rounds, Each for Time: 20 Handstand Push-Ups30 Deadlifts (135/95 lb)40 Sit-Ups50 Double-Unders Rest 3 minutes between Each Round. To learn more about Barbara Ann click here Stimulus/Focus: A new benchmark for us. Have fun! Cool Down: […]
28 September 2022
Warm-up: Coach’s Choice Strength/Skill: Review Movements WOD: Class size will dictate which WOD you start with today. Each WOD will have a five minute cap. The faster you complete it, the more time you have to rest. 400m Run (Time) Max Effort 400m Run 500m Row (Time) Max Effort 500m Row 1000 Meter Bike Erg […]
27 September 2022
Warm-up: Coach’s Choice Strength/Skill: Power Snatch (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: 12 Minute AMRAP10 Alternating Dumbbell Snatch (50/35)(35/20)2 Wall Walks Stimulus/Focus: The dumbbell work should be down unbroken. The wall walks should be without resting […]