WOD / Blog
31 March 2022
Warm-up: Coach’s Choice Strength/Skill: Back Squat (5 x 3) Use 80% for all sets. Lift on a 3-minute clock. WOD: Karen – For Time: 150 Wall-Ball Shots, 20# / 14# Stimulus/Focus: Benchmark time! Masters/Teens use 14/10. Have fun! Cool Down: 400 Meter Run
30 March 2022
Warm-up: Coach’s Choice Strength/Skill: Review Movements WOD: For Time (30 Minute Cap)60 Ab Mat Sit Ups50 Toes to Bar40 GHD Sit Ups30 Pull Ups20 Chest to Bar10 Bar Muscle Ups Stimulus/Focus: This workout is taxing on the midline and shoulders–and grip/hands. If scaling, find three gymnastics movements on the rig that challenge you for the […]
29 March 2022
Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 3) All lifts at 90%. Lift on 3-minute clock. WOD: Freestyle Diane (12 Minute Cap)45 Deadlifts (225/155)45 Handstand Push Ups*Break Work However You Choose Stimulus/Focus: This is a different version of benchmark workout Diane, which is 21-15-9. See if you can segment it differently to beat your Diane […]
28 March 2022
Warm-up: Coach’s Choice Strength/Skill: Split Jerk (5 x 5 x 5 x 5 x 5 ) Start at 60% and get AHAP. Lift on a 3-minute clock. WOD: 6 RFT (12 Minute Cap)5 Split Jerks (95/65)(65/45)10 Burpees20 Double Unders RX+: (155/105)(105/70) Stimulus/Focus: This should be a sprint. Try to do all work unbroken. Cool Down: […]
26 March 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 March 2022
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (2 x 2 x 2 x 2 x 2 ) Start at 85% and get AHAP. Lift on a 3-minute clock. WOD: 15 Minute AMRAP10 Dumbbell Overhead Squats (50/35)(35/20)(Left)5 Bar Muscle Ups10 Dumbbell Overhead Squats (50/35)(35/20)(Right)15 Toes to Bar Stimulus/Focus: This workout will be taxing on the shoulders and […]