WOD / Blog
30 September 2022
Warm-up: Coach’s Choice Strength/Skill: Thruster (4 x 4 x 4 x 4 x 4) Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: 15 Minute AMRAP30 Burpees20 Pull Ups10 Thrusters (135/95)(95/65) Stimulus/Focus: This workout has all the things–metabolic conditioning, gymnastics, weightlifting. Pushing, pulling, squatting. Break work as needed to maintain a steady […]
29 September 2022
Warm-up: Coach’s Choice Strength/Skill: Review the Movements and Get Ready to Work! WOD: Barbara Ann (5 Rounds for time) 5 Rounds, Each for Time: 20 Handstand Push-Ups30 Deadlifts (135/95 lb)40 Sit-Ups50 Double-Unders Rest 3 minutes between Each Round. To learn more about Barbara Ann click here Stimulus/Focus: A new benchmark for us. Have fun! Cool Down: […]
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 […]