WOD / Blog
26 July 2021
Warm-up: Coach’s Choice Strength/Skill: Push Press (5 x 2) Use 85% for all sets. Lift on a 2-minute clock. WOD: 10 RFT (30 Minute Cap)10 Front Rack Step Lunges (95/65)10 Knees to Elbow10 Push Press (95/65) Teen/Master RX: 65/45 Stimulus/Focus: This is moderate weight and rep scheme. Strive to do all barbell work unbroken. The […]
24 July 2021
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 July 2021
Warm-up: Coach’s Choice Strength/Skill: Thruster (3 x 3 x 3 x 3 x 3 x 3) Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: “Narf” For Time (12 Minute Cap)9-15-21Pull UpsThrusters (95/65) Teen/Masters RX: 65/45 Stimulus/Focus: This workout should be a sprint. Try not to break the reps up into more […]
22 July 2021
Warm-up: Coach’s Choice Strength/Skill: Deadlift (1 x 1) Start at 70% of your 1 RM. Every minute on the minute (for 15 minutes) add 5 pounds to each side and lift and lower one rep. If you get to a weight you can’t lift, go back to the last successful weight and stay there for […]
21 July 2021
Warm-up: Coach’s Choice Strength/Skill: Ring Muscle Up Skill Work WOD: 6-Minute AMRAP100 Meter Run1 Ring Muscle Up Stimulus/Focus: Working an advanced gymnastics skill under fatigue. Run hard. Aim for 6 rounds. 6-Minute AMRAP5 Burpees1 Ring Muscle Up Stimulus/Focus: Fast burpees. Aim for 6 rounds 6-Minute AMRAP20 Double Unders1 Ring Muscle Up Stimulus/Focus: Unbroken double unders. […]