WOD / Blog
12 February 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!
11 February 2022
Warm-up: Coach’s Choice Strength/Skill: Push Press (5 x 5 x 5 x 5 x 5 ) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 15 Minute GAFAP1 Push Press (75/55)(55/35)2 Box Jumps (24/20)RX+: (115/75)(75/55); (30/24) Stimulus/Focus: Opposing muscle groups. Move quickly-going unbroken and transitioning quickly. Cool Down: Tabata Achilles Stretches (on […]
10 February 2022
Warm-up: Coach’s Choice Strength/Skill: Ring Muscle Ups/Progressions WOD: 20 Minute AMRAP100 Meter Run10 Burpees2 Ring Muscle Ups Stimulus/Focus: A chance to work advanced gymnastics while under cardiovascular strain. Try to string your muscle ups together even if you need to rest longer than usual before them. Cool Down: Tabata Side Plank Holds
09 February 2022
Warm-up: Coach’s Choice Strength/Skill: Clean (6 x 8) Use 60% for all sets. Lift on a 4-minute clock. Cool Down: ROMWOD
08 February 2022
Warm-up: Coach’s Choice Strength/Skill: Pause Overhead Squat (3 x 3 x 3 x 3 x 3 x 3 ) Start at 60% and get AHAP. Hold a 2-second pause in the bottom. Lift on a 3-minute clock. WOD: 5 RFT (15 Minute Cap)5 Overhead Squats (115/75)(75/55)15 Kettlebell Swings (1.5/1)(1/25#)45 Double Unders Stimulus/Focus: You’re shoulders will […]
07 February 2022
Warm-up: Coach’s Choice Strength/Skill: Deadlift (4 x 4 x 4 x 4 x 4 x 4 ) Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: 21-15-9-15-21 (12 Minute Cap)Deadlift (135/95)(95/65)Wall Balls (20/14)(14/10)*RX+: (225/155)(155/105); (30/20)(20/14) Stimulus/Focus: This workout will destroy your legs. Try to do all work unbroken and take short breaks […]