WOD / Blog
28 September 2022
Warm-up: Coach’s Choice Strength/Skill: Review Movements WOD: Class size will dictate which WOD you start with today. Each WOD will have a five minute cap. The faster you complete it, the more time you have to rest. 400m Run (Time) Max Effort 400m Run 500m Row (Time) Max Effort 500m Row 1000 Meter Bike Erg […]
27 September 2022
Warm-up: Coach’s Choice Strength/Skill: Power Snatch (1 x 1 x 1 x 1 x 1 x 1 x 1) Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: 12 Minute AMRAP10 Alternating Dumbbell Snatch (50/35)(35/20)2 Wall Walks Stimulus/Focus: The dumbbell work should be down unbroken. The wall walks should be without resting […]
26 September 2022
Warm-up: Coach’s Choice Strength/Skill: Floor Press (6 x 6) Use 80% for all sets. Lift on a 3-minute clock. WOD: For Time (20 Minute Cap)10-20-30-40-50Floor Press (155/85)(85/60)10-20-30-40-50Slam Balls (30/20)(20/15)100-200-300-400-500Runs Stimulus/Focus: The weight should be moderately heavy, with high volume of reps. All runs will be out and backs (not around the building). Cool Down: 3 […]
24 September 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!
23 September 2022
Warm-up: Coach’s Choice Strength/Skill: Back Squat (5 x 5 x 5 x 5 x 5) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 15 Minute AMRAP8 Back Squats (115/75)(75/55)12 Box Jumps (24/20) RX+: (155/105)(105/70) and 30/24 Stimulus/Focus: All work should be unbroken and with minimal rest. Aim for seven rounds. Cool […]
22 September 2022
Warm-up: Coach’s Choice Strength/Skill: Review Split Jerk and Push Jerk and build to WOD weight. WOD: For Max Jerks3 Minute Cap400 Meter RunMax Jerks (185/135)(135/95)1 Minute to Rest4 Minute Cap600 Meter RunMax Jerks (185/135)(135/95)2 Minute Rest6 Minute Cap800 Meter RunMax Jerks (185/135)(135/95) Stimulus/Focus: Run as fast as you can in order to give yourself as […]