WOD / Blog
26 October 2022
Warm-up: Coach’s Choice Strength/Skill: Ring Work WOD: 16 Minute AMRAP 2 Ring Muscle Ups (Masters-6 Chest to Bars) 10 Box Jumps (24/20) RX+: Strict Ring Muscle Ups and 30/24 inch box. Stimulus/Focus: This workout will give you a chance to work advanced gymnastics while fatigued. Cool Down: ROMWOD
25 October 2022
Warm-up: Coach’s Choice Strength/Skill: Split Jerk – 2 x 2 x 2 x 2 x 2 x 2 Start at 75% and get AHAP. Lift on a 3-minute clock. Add result WOD: For Time (15 Minute Cap) 1-10 Split Jerks (115/75)(75/55) 10-1 Toes to Bar Stimulus/Focus: This work will be challenging on the shoulders. Try to go […]
24 October 2022
Warm-up: Coaches Choice Strength/Skill: Clean – 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: 100 Med Ball Cleans (20/14)(14/10) *Top of every minute complete 3 strict push ups* Stimulus/Focus: This is a grind. Focus on perfect form and move […]
22 October 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!
21 October 2022
Warm-up: Coach’s Choice Strength/Skill: Power Snatch Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: 6 RFT (20 Minute Cap) 6 Power Snatch (95/65)(65/45) 12 Burpees over the Bar 200 Meter Run Stimulus/Focus: This workout will be a cardiovascular strain. Push hard in each movement. Try to catch your breath on the run […]
20 October 2022
Warm-up: Coach’s Choice Strength/Skill: Handstand Skill Work Spend time upside down. Work on push ups, holds, walks, etc. Spend 15 minutes working the skill. WOD: For Time (No Cap) Accumulate 3 minutes of Handstand Hold Time 100 Air Squats Accumulate 50 Meters of Handstand Walk 100 Air Squats 30 Handstand Push Ups Stimulus/Focus: This gymnastics […]