WOD / Blog
20 May 2022
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (5 x 4 x 3 x 2 x 1) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: For Time (15 Minute Cap)21-18-15-12-9-6-3Overhead Squats (95/65)(65/45)3-6-9-12-15-18-21Ring Push Ups Stimulus/Focus: A squat and a push. The ring push ups will make your OHS significantly more difficult and vice […]
19 May 2022
Warm-up: Coach’s Choice Strength/Skill: Ring Work: Muscle Up Progressions WOD: 20 Minute AMRAP8 Burpees2 Ring Muscle Ups*Masters RX: 4 Chest to Bar Stimulus/Focus: This workout gives you an opportunity to work an advanced gymnastics movement while fatigued. Try to keep your muscle ups together if you can. Aim for 10+ rounds. Cool Down: Tabata Side […]
18 May 2022
Warm-up: Coach’s Choice Strength/Skill: Floor Press (10 x 10 x 10 x 10 x 10 x 10 x 10 x 10 x 10 x 10) Start at 50% and get AHAP. Lift on a 3-minute clock. Cool Down: ROMWOD
17 May 2022
Warm-up: Coach’s Choice Strength/Skill: Thruster (5 x 5 x 5 x 5 x 5 ) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: For Time (15 Minute Cap)15-12-9-12-15Thruster (95/65)(65/45)Toes to Bar*At each (-), complete 25 double unders (for a total of 100) Stimulus/Focus: This workout will tax all the things–legs, shoulders […]
16 May 2022
Warm-up: Coach’s Choice Strength/Skill: Sumo Deadlift (20 Minutes to Find 1 RM) WOD: 10 RFT (25 Minute Cap)200 Meter Run10 Sumo Deadlifts (70% of Today’s Heaviest) Stimulus/Focus: This workout will crush your legs. You need to find a pace and keep moving. The deadlifts will likely be in singles. Keep them as quick as you […]