WOD / Blog
13 July 2022
Warm-up: Coach’s Choice Strength/Skill: Review the Movements and Get Ready for Diane! WOD: Diane 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Stimulus/Focus: Benchmark time! Set a great PR!Masters/Teens RX: 155/105Masters Only: Seated DB Presses (35/20) Cool Down: ROMWOD
12 July 2022
Warm-up: Coach’s Choice Strength/Skill: Review the Movements WOD: Partner 5 K Row*Partner 1: Row 250 Meters*Partner 2: Rope Climbs*Switch Stimulus/Focus: Complete the 5K as quickly as you can, but accumulate as many rope climbs as you can. Make sure to transition quickly. Total Rope Climb Reps*RX if both people complete full climbs*Scale Equivalents1 climb=2 half […]
11 July 2022
Warm-up: Coach’s Choice Strength/Skill: 3-Position Snatch (20 Minutes to Find Your 1 RM) Use this time to get AHAP. The movement starts with a high hang snatch, then hang snatch, then full snatch. WOD: For Time (15 Minute Cap)50-40-30-20-10Double Unders5-4-3-2-13-Position Snatch (60%) Stimulus/Focus: This will be a demanding workout on the cardiovascular system. It should […]
09 July 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!
08 July 2022
Warm-up: Coach’s Choice Strength/Skill: Floor Press (5 x 5) Use 80% for all sets. Lift on a 3-minute clock. WOD: 4 Rounds for Time and Reps400 Meter RunMax Effort Unbroken Floor Press (135/95)(95/65) Stimulus/Focus: The goal of today’s workout is to push as hard as you can in both parts. You need to run fast […]
07 July 2022
Warm-up: Coach’s Choice Strength/Skill: Deadlift (1 x 1 x 1 x 1 x 1 x 1 x 1) Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: For Time (9 Minute Cap)21-15-9BurpeeWall Ball (20/14)(14/10) Stimulus/Focus: This workout should be an all out sprint. Try to go unbroken and not stop! Just go! […]