WOD / Blog
14 June 2022
Warm-up: Coach’s Choice Strength/Skill: Sumo Deadlift (3 x 3 x 3 x 3 x 3 ) Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: For Time (12 Minute Cap)21-15-9Sumo Deadlift (185/135)(135/95)Double UndersWall Ball (20/14)(14/10) Stimulus/Focus: This shold be a quick moving triplet. Take short breaks when needed and keep moving. Focus […]
13 June 2022
Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (2 x 2 x 2 x 2 x 2 ) Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: For Time (12 Minute Cap)25-20-15-10Seated Shoulder Press (35/20)(20/15)20-15-10-5Burpee Stimulus/Focus: This should be a shoulder smoker. Move as quickly as they will allow you to go. Take short […]
11 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!
10 June 2022
Warm-up: Coach’s Choice Strength/Skill: Deadlift (10 Minutes to Work to a Heavy Single) WOD: Deadlift (Death by Deadlifts) On a ten minute clock, every minute on the minute perform a prescribed number of deadlifts. At minute one, one deadlift. At minute two, two deadlifts. Continue to add one rep until you reach ten deadlifts at […]
09 June 2022
Warm-up: Coach’s Choice Strength/Skill: Review the Movements WOD: 100 RFT (No Cap)1 Pull Up2 Push Ups3 Air Squats Stimulus/Focus: 100 rounds of anything is a mental grind. Just keep moving. This is Murph volume! Your pull ups can be strict or kipping. Your push ups can be strict or hand release. Cool Down: 400 Meter […]
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 […]