WOD / Blog
23 August 2022
Warm-up: Coach’s Choice Strength/Skill: Ring Work WOD: For Time (25 Minute Cap)50-40-30-20-10Double Unders25-20-15-10-5Burpees5-4-3-2-1Ring Muscle Ups Stimulus/Focus: Time to practice some skill while being cardiovascularly taxed. Try to do the dubs unbroken and find a steady pace on the burpees. Choose a muscle up progression that will challenge you. Cool Down: 400 Meter Run
22 August 2022
Warm-up: Coach’s Choice Strength/Skill: Thruster (2 x 2 x 2 x 2 ) Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: For Time (20 Minute Cap)21-18-15-12-9Pull UpsDumbbell Thrusters (35/20)(20/15) RX+: Chest to Bar; (50/35)(35/20) Stimulus/Focus: This is going to be a difficult workout. Work may have to be completed in small […]
20 August 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!
19 August 2022
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (3 x 3 x 3 x 3 x 3 ) Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: 20 Minute AMRAP200 Meter Row20 Ab Mat Sit Ups10 Overhead Squats (95/65)(65/45 Stimulus/Focus: This workout’s time domain will require you to find a steady pace and maintain […]
18 August 2022
Warm-up: Coach’s Choice Strength/Skill: Rig Work-Time to work pull ups, chest to bar, toes to bar, and bar muscle ups. WOD: For Time (20 Minute Cap)21-15-9-15-21Burpee Box Jump Overs (24/20)Pull Ups Stimulus/Focus: This will be a challenging workout–not only on your lungs and shoulders, but also on your mindset. It is difficult to decrease in […]
17 August 2022
Warm-up: Coach’s Choice Strength/Skill: Floor Press (Work to WOD Weight) WOD: For Time (No Cap)500-1000-2000Meter Run30-20-10Floor Press (Bodyweight) *RX can come from a rack. Scaled must come from the floor. Stimulus/Focus: This should be heavy for most people. If scaling, choose a relatively heavy weight. Cool Down: ROMWOD