WOD / Blog
08 December 2022
Warm-up: Coach’s Choice Strength/Skill: Front Squat – 3 x 3 x 3 x 3 x 3 Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: Three 5-Minute AMRAPs *1 minute to rest and change weight between each couplet* 5 Minute AMRAP 5 Front Squats (95/65)(65/45) 5 Pull Ups Stimulus/Focus: This workout should […]
07 December 2022
Warm-up: Coach’s Choice Strength/Skill: Inversion Work: Get inverted–holds, push ups, deficits, walks. Just practice getting upside down during this 10 minute time. WOD: For Time (20 Minute Cap) 50-40-30-20-10 Strict Push Ups Handstand Hold (in seconds) Stimulus/Focus: Aim for perfect form on your push ups. Complete your holds unbroken if possible. Cool Down: ROMWOD
06 December 2022
Warm-up: Coach’s Choice Strength/Skill: Clean – 2 x 2 x 2 x 2 x 2 Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: 10 RFT (20 Minute Cap) 10 Cleans (95/65)(65/45) 10 Kettlebell Swings (1.5/1)(1/25#) Stimulus/Focus: This workout will be taxing on the grip. The weight should be light enough that […]
05 December 2022
Warm-up: Coach’s Choice Strength/Skill: Floor Press – 5 x 4 x 3 x 2 x 1 Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: For Time (12 Minute Cap) 10-9-8-7-6-5-4-3-2-1 Floor Press (135/95)(95/65) Toes to Bar RX+: (185/135)(135/95) and strict T2B Stimulus/Focus: This workout will be challenging on the shoulders. The […]
03 December 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!
02 December 2022
Warm-up: Coach’s Choice Strength/Skill: Power Clean – 15 Minutes to Get AHAP WOD: For Time (21 Minute Cap) 21-15-9-15-21 Power Clean (60%) Handstand Push Ups RX+: 70% and strict HSPUs Stimulus/Focus: A great pull push workout! The decreasing and then increasing rep scheme will be challenging mentally. Try to do large sets and take short […]