WOD / Blog
22 November 2022
Warm-up: Coach’s Choice Strength/Skill: Clean – 3 x 3 x 3 Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: 12 Minute AMRAP 1 Squat Snatch (115/75)(75/55) 3 Clean and Jerks (115/75)(75/55)*Any style clean and jerk* 30 Double Unders Stimulus/Focus: This should be a heavy workout. The lifts will be challenging once […]
21 November 2022
Warm-up: Coach’s Choice Strength/Skill: Shoulder to Overhead Complex Push Press Push Jerk Split Jerk 12 Minutes to Find Your Heaviest Shoulder to Overhead Complex WOD: 5 RFT (18 Minute Cap) 24 Deadlifts (95/65)(65/45) 18 Hang Power Cleans (95/65)(65/45) 12 Push Jerks (95/65)(65/45) Stimulus/Focus: This is double rep DT with lighter weight. The goal is to […]
19 November 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!
18 November 2022
Warm-up: Coach’s Choice Strength/Skill: Snatch – 6 x 2 Use 75% for all sets. Lift on a 2-minute clock. Work speed under the bar. WOD: 5 RFT (12 Minute Cap) 5 Snatch (95/65)(65/45) 10 Wall Balls (20/14)(14/10) 15 Seated Knees to Elbow Stimulus/Focus: This workout should be quick moving. Aim to do all work unbroken. […]
17 November 2022
Warm-up: Coach’s Choice Strength/Skill: Sumo Deadlift – 1 x 1 x 1 x 1 x 1 x 1 x 1 x 1 Start at 80% and get AHAP. Lift on a 2-minute clock. WOD: 16 Minute Partner AMRAP Partner 1: Row for Calories Partner 2: Farmers Carry (50/35)(35/20) *Two DBs* to the Rig Complete 10 […]
16 November 2022
Warm-up: Coach’s Choice Strength/Skill: Review progressions for ring muscle ups and handstand push ups. Get ready to work! WOD: Nate AMRAP in 20 minutes 2 Muscle-Ups 4 Handstand Push-Ups 8 Kettlebell Swings (2/1.5 pood) Stimulus/Focus: This is a benchmark Hero WOD. Push hard. Make sure to find scales that challenge you and record them in […]