WOD / Blog
30 November 2022
Warm-up: Coach’s Choice Strength/Skill: Review Movements WOD: 20 Minute AMRAP 100 Meter Row 10 Box Jumps (24/20) RX+: 30/24 Stimulus/Focus: All the legs and all the cardio! Find a steady pace and maintain it. Cool Down: ROMWOD
29 November 2022
Warm-up: Coach’s Choice Strength/Skill: Deadlift – 4 x 4 Use 80% for all sets. Lift on a 3-minute clock. WOD: Hard Cindy 20-Minute AMRAP of: 5 Weighted pull-ups, 35 pounds 10 Push-ups with feet on 30″ box 15 Squats holding a 45 pound plate RX: To click RX you must use a dumbbell for pull […]
28 November 2022
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat – 5 x 5 x 5 x 5 Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: For Time (18 Minute Cap) 21-18-15-12-9-6-3 Overhead Squats (95/65)(65/45) Double Unders Ab Mat Sit Ups Stimulus/Focus: This will be taxing on the whole body. The double unders will leave […]
26 November 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!
25 November 2022
Warm-up: Coach’s Choice Strength/Skill: Review the Movements and Get Ready to Work! WOD: Barbara Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round* Stimulus/Focus: Shoot for a new PR on our annual post Thanksgiving Day benchmark WOD! Cool Down: Run 400 Meters