WOD / Blog
30 January 2023
Warm up: Coach’s Choice Strength: Clean 5 x 3 Stimulus/Focus: These are full squat cleans. They may be dropped from the top if loaded appropriately. Do not rest more than 5 seconds between lifts. Use 75% for all sets. Lift on a 2-minute clock. WOD: 3 RFT (12 Minute Cap) 15 Kettlebell Front Squats (1.5/1)(1/25#) […]
28 January 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!
27 January 2023
Warm up: Coach’s Choice Strength/Skill: Front Squat – 5 x 3 Stimulus/Focus: Use 90% for all sets. Lift on a 3-minute clock. WOD: 6 One Minute Rounds for Reps 6 Burpee Box Jumps (24/20) Max Clean & Jerks in remaining time (135/95)(95/65) *Rest one minute before repeating for a total of 6 working minutes and […]
26 January 2023
Warm up: Coach’s Choice Strength/Skill: Shoulder Press- 5 x 3 Stimulus/Focus: Use 85% for all sets. Lift on a 2-minute clock. WOD: 30 Minute AMRAP 15/12 Calorie Bike Erg 20 Pull-ups 15/12 Calorie Row 25 Kettlebell Swings (1.5/1)(1/25#) 15/12 Calorie Assault Bike 30 Air squats RX+: Chest to Bar; (2/1.5)(1.5/1) KB; Pistols Stimulus/Focus: This is […]
25 January 2022
Warm up: Coach’s Choice Strength/Skill: Review the WOD movements. WOD: 15 Minute AMRAP 20 Alternating Dumbbell Hang Snatches (50/35)(35/20) 20 Dumbbell Box Step Ups(50/35)(35/20) 50 Double Unders *Use one dumbbell for both movements. *You may hold the dumbbell on the step ups any way you would like. *If you need different weights for the two […]
24 January 2023
Warm up: Coach’s Choice Strength/Skill: 12 Minute EMOTM Minute1: 3 Wall walks Min 2: 15 Ring rows Min 3: 30 Second Hollow Rock Hold *Scale reps and time as needed. WOD: Five 3-Minute Rounds 10 Shuttle Runs* 10 DB Thrusters (50/35)(35/20) 10 Toes to Bar *1 Shuttle Run = 25 feet out, 25 feet back […]