WOD / Blog
18 October 2022
Warm-up: Coach’s Choice Strength/Skill: Front Squat These are going to be “from the hole” front squats. You will start in the bottom position and stand up from there. This will help you develop the strength needed to stand up a clean when you are stuck in the bottom. WOD: Out and Back for Time (12 […]
17 October 2022
Warm-up: Coach’s Choice Strength/Skill: Push Jerk Use 80% for all sets. Lift on a 3-minute clock. WOD: 16 Minute GAFAP 1 Dumbbell Push Jerk (50/35)(35/20) 1 Wall Ball (20/14)(14/10) 1 Pull Up Stimulus/Focus: This WOD has all the things–a push, a pull and a squat. Sixteen minutes is long time. Find a pace and settle […]
15 October 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!
14 October 2022
Warm-up: Coach’s Choice Strength/Skill: Back Squat Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: 5 RFT (15 Minute Cap) 5 Knees to Elbow 10 Box Jumps (24/20) 15 Kettlebell Swings (1.5/1)(1/25#) RX+: (30/24) and (2/1.5)(1.5/1) Cool Down: 3 Rounds 5 Goblet Squats 10 Strict Push Ups
13 October 2022
Warm-up: Coach’s Choice Strength/Skill: 3-Position Snatch 20 Minutes to Find Your 1 RM. Complex is 1 high hang snatch, 1 hang snatch, and 1 snatch. WOD: 12 Minute AMRAP 1 Complex at 90% 100 Meter Run Stimulus/Focus: This WOD should be heavy. It will force you to lift heavy while winded. Run fast. If you get […]
12 October 2022
Warm-up: Coach’s Choice Strength/Skill: Turkish Get Up WOD: 14 Minute EMOTM Even: 1 Rep Per Side @ 60% Odd: ME Ab Mat Sit Ups Stimulus/Focus: These are two tough movements on the midline. Focus on perfect form on the TGU and go as fast as possible on the sit ups. Cool Down: 3 Rounds 100 […]