WOD / Blog
23 August 2021
Warm-up: Coach’s Choice Strength/Skill: Clean Complex (15 Minutes to Get Heavy for the Day) Power CleanHang Clean (power or squat)Clean (squat) WOD: 20 Minute Partner AMRAPPartner 1: 5 Power Cleans + 50 Meter Overhead Barbell CarryPartner 2: Rest Female RX: 95#Male RX: 135#Coed RX: 115# Teen/Masters Female RX: 65#Teen/Masters Male RX: 95#Teem/Masters Coed RX: 75# […]
21 August 2021
Open Gym: Make up a missed wodThis 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!
20 August 2021
Warm-up: Coach’s Choice Strength/Skill: 3-Position Power Snatch (10 Minutes to Find Heavy for the Day)High Hang, Hang, Power 12 Minute EMOTM1 3-Position Power Snatch (80%) RX+: 90% WOD: 20 Minute AMRAP200 Meter Run25 Double Unders10 Burpee Toes to Bar Stimulus/Focus: This is a cardio gasser. Aim for 5 rounds. Cool Down: Tabata L-Hangs
19 August 2021
Warm-up: Coach’s Choice Strength/Skill: Back Squat (2 x 2 x 2 x 2 x 2 x 2 ) Start at 75% and get AHAP. Lift on 3-minute clock. WOD: 21-15-9 (9 Minute Cap)Back Squats (135/95)Handstand Push Ups Teen RX: 95/65Masters RX: 95/65 and seated dumbbell press (25/15) Stimulus/Focus: Moderately challenging weight and gymnastics movement. Moderate […]
18 August 2021
Warm-up: Coach’s Choice Strength/Skill: Review the Movements WOD: 4 Rounds for Reps1 Minute ME Up and Overs (100/75)1 Minute ME Kettlebell Overhead Squats (1.5/1)1 Minute ME GHD Sit Ups1 Minute ME Kettlebell Bottoms Up Carries (25′)(25#/15#)1 Minute ME Med Ball Cleans (20/14) Teen/Masters RX: 75/50; 1/25#; 25#/18#; 14/10 Stimulus/Focus: This workout is designed to get […]
16 August 2021
Warm-up: Coach’s Choice Strength/Skill: Split Jerk (2 x 2 x 2 x 2 x 2 ) Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: Time)5 RFT (12 Minute Cap)10 Split Jerks (95/65)10 Pull Ups RX+: 135/95; C2BTeen/Masters RX: 65/45Teen/Masters RX+: 95/65; C2B Stimulus/Focus: This work will be taxing on your shoulders. […]