WOD / Blog
20 December 2021
Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 5 ) Use 70% for all sets. Tempo lifts–5 seconds up, 5 seconds down. WOD: For Time (12 Minute Cap)22-16-10-16-22Kettlebell Single-Leg Deadlift (1.5/1)(1/25#)Pull Ups Stimulus/Focus: This will be hard on the forearms and grip. Try to go unbroken on your deadlifts–half on one leg, half on the other. […]
18 December 2021
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!
17 December 2021
Warm-up: Coach’s Choice Strength/Skill: Front Squat (5 x 3 ) Use 85% and lift on a 3-minute clock. WOD: 7 RFT (18 Minute Cap)7 Front Squats (95/65)(65/45)1 Rope Climb RX+: 14 FS and 2 RC Stimulus/Focus: Leg burner! Work on efficiency with both movements. Cool Down: 3 Rounds5 Dips20 Mountain Climbers
16 December 2021
Warm-up: Coach’s Choice Strength/Skill: Dumbbell Push Jerk: 10 Minute EMOTM (3 Push Jerks EMOTM) WOD: 8 Minute GAFAP1 Kettlebell Swing (1.5/1)1 Pull Up2/2, 3/3 . . .*Rest One Minute Before Next GAFAP 8 Minute GAFAP1 Kettlebell Snatch (1.5/1)1 Chest to Bar2/2, 3/3 . . .*Rest One Minute Before Next GAFAP 8 Minute GAFAP1 Kettlebell Overhead […]
15 December 2021
Warm-up: Coach’s Choice Strength/Skill: 10 Minute Partner AMRAPPartner 1: 100 Meter RunPartner 2: Max Effort Hand Release Push Ups (from the bar in the rack)Rest 1 Minute Before the Next AMRAPScore is total reps. Runs each count as 1 rep. Stimulus/Focus: The goal of today is to work perfect HRPUs with no option of your […]
14 December 2021
Warm-up: Coach’s Choice Strength/Skill: Snatch (2 x 2 x 2 x 2 x 2 ) Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: 15 Minute AMRAP5 Snatches (75/55)(55/35)10 Burpees15 Double Unders Stimulus/Focus: This will be a cardio workout! Try to do the everything unbroken. Rest as needed between movements to make […]