WOD / Blog
08 June 2022
Warm-up: Coach’s Choice Strength/Skill: Power Snatch (5 x 3 ) Stimulus/Focus: Use 75% for all sets. Lift on a 2-minute clock. Work bar cycling. WOD: 3 RFT (12 Minute Cap)20 Dumbbell Alternating Power Snatch (50/35)(35/20)15 Box Step Overs (24/20)(50/35)*Masters/Teens use the same box but the (35/20) dumbbell Stimulus/Focus: This should be fast. Push as hard […]
07 June 2022
Warm-up: Coach’s Choice Strength/Skill: Floor Press (10-9-8-7-6-5-4-3-2-1) Stimulus/Focus: Start at 60% and get AHAP. Lift on a 2-minute clock. WOD: For Time (20 Minute Cap)-21-15-9-Floor Press (155/105)(105/70)Ab Mat Sit Ups*At every (-) run 400 meters for a total of 1 mile. Stimulus/Focus: This WOD is meant to be heavy. Challenge yourself. Choose a weigh that […]
06 June 2022
Warm-up: Coach’s Choice Strength/Skill: Front Squat (6 x 6 x 6 x 6 x 6 x 6) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: For Time (15 Minute Cap)25-20-15-10-5Toes to Bar5-10-15-20-25Front Squats (95/65)(65/45) Stimulus/Focus: Strive to do the sets of 5, 10 and 15 unbroken on everything. Take one break […]
04 June 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!
03 June 2022
Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (5 x 5 ) Use 80% for all sets. WOD: 6 RFT (No Cap)10 Shoulder Press (65/45)(45/35)20 Wall Balls (20/14)(14/10) Stimulus/Focus: The goal is to go unbroken on this workout! It will get harder as your shoulders get more smoked. Rest as needed between movements in order to allow […]
02 June 2022
Warm-up: Coach’s Choice Strength/Skill: Turkish Get Up (15 Minutes to Work Odd Objects) WOD: 20 Minute EMOTMEven: 2 Turkish Get Up (35/20)(20/15)Odd: ME Ab Mat Sit Ups*Score is total number of sit ups.*Sit ups can’t be completed unless the 2 TGUs are performed in the minute before. Stimulus/Focus: This workout is midline driven. Move well […]