WOD / Blog
26 August 2024
Warm up: Coach’s Choice Strength/Skill: Thruster 5 x 5 x 5 x 5 x 5 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 15 Minute AMRAP 12 Alternating Dumbbell Snatches (50/35)(35/20) 12 Alternating Dumbbell Overhead Lunges (50/35)(35/20) *6 per side 12 Toes to Bar Stimulus/Focus: This should be a challenging […]
24 August 2024
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!
23 August 2024
Warm up: Coach’s Choice Strength/Skill: Snatch 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: For Time (20 Minute Time Cap) 21 Pull Ups 15 Handstand Push Ups 9 Snatch (95/65)(65/45) *Rest 2 Minutes 21 Handstand Push Ups 15 Snatches (95/65)(65/45) 9 […]
22 August 2024
Warm up: Coach’s Choice Strength/Skill: Rope Climb WOD: 4 RFT (30 Minute Time Cap) 400 Meter Run 40 Alternating Lunges 40 Ab Mat Sit Ups 4 Rope Climbs Stimulus/Focus: Push hard on the run. Complete the lunges and sit ups without breaking. Focus on efficiency on the rope climbs. Cool Down: 4 Rounds 10 GHD […]
21 August 2024
Warm up: Coach’s Choice Strength/Skill: Floor Press 5 x 5 x 5 x 5 x 5 Stimulus/Focus: Start at 70% get AHAP. Lift on a 2-minute clock. WOD: For Time (15 Minute Cap) 100 Floor Press (95/65)(65/45) *Every Minute Complete Three Burpees 100 Strict Push Ups *Every Minute Complete Three Burpees Stimulus/Focus: These three movements […]
20 August 2024
Warm up: Coach’s Choice Strength/Skill: Back Squat 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 16 Minute AMRAP 48 Double Unders 8 Back Squats (135/95)(95/65) 4 Wall Walks Stimulus/Focus: Find a steady pace and keep moving. Choose a weight that allows […]