WOD / Blog
21 February 2023
Warm Up: Coach’s Choice Strength/Skill: Weighted Deficit Push-ups 4 Four 90-Second Rounds *Complete 10 Weighted Deficit Push Ups *Deficit of 45# Plates *Weight is created with plates on the back. WOD: 12 Minute AMRAP 6 Pistols Left Leg 6 Pistols Right Leg 6 Alternating Single Arm Devils Press (50/35)(35/20) 12 Toes to Bar Stimulus/Focus: Complete […]
20 February 2023
Warm up: Coach’s Choice Strength/Skill: Clean (5 x 1) Stimulus/Focus: Spend 10 minutes working to a heavy double. These can be drop and go. Rest no more than two seconds between the two reps. Keep the weight on the bar and complete one clean every minute on the minute for five minutes. WOD: For Time […]
18 February 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!
16 February 2023
Warm up: Coach’s Choice Strength/Skill: Review and refine the movements. Twelve 3-Minute Rounds Couplet A: 200m Run 20 Dumbbell Box Step Ups (50/35)(35/20) *One dumbbell for BSU Couplet B: 250m Row 100m Dumbbell Farmers Carry (50/35)(35/20) *Two dumbbells for FC Couplet C: 500m Bike Erg 10 Alternating Devils Press (50/35)(35/20) *One dumbbell for DP Stimulus/Focus: […]
15 February 2023
Warm up: Coach’s Choice Strength/Skill: Deficit Deadlift – 5 x 1 Stimulus/Focus: The deficit will be standing on 45 pound plates. Spend 10 minutes working to a heavy triplet, where you do a quick reset on the floor each time. Then, complete one rep every minute on the minute for five minutes at that weight. […]
14 February 2023
Warm up: Coach’s Choice Strength/Skill: Gymnastics Strength Four Three-Minute Rounds 15 Inverted Rows 10 Strict Leg Raises (Hanging) 30 Second Arch Hold *Rest any remaining time in the 3-minute round. WOD: 5 RFT (18 Minute Cap) 12 Hand Release Push-Ups 14 Toes to Bar 16 Alternating Dumbbell Snatches (50/35)(35/20) Stimulus/Focus: Focus on perfect form in […]