WOD / Blog
22 November 2021
Warm-up: Coach’s Choice Strength/Skill: Snatch Balance (15 Minutes to Work the Skill) WOD: 20 RFT (20 Minute Cap)2 Full Snatch (115/75)(75/55)5 Slam Balls (30/20)(20/15) Stimulus/Focus: Move quickly! This should be done well under the cap. Cool Down: 50 Ab Mat Sit Ups
20 November 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!
19 November 2021
Warm-up: Coach’s Choice Strength/Skill: Clean (10 Minutes to Find Your Heavy for the Day) WOD: For Time (25 Minute Cap)7-6-5-4-3-2-1Cleans (80%)21-18-15-12-9-6-3Burpees42-36-30-24-18-12-6Double Unders Focus/Stimulus: This workout should be challenging. The cleans will likely be in singles. Find a steady pace on the burpees and try to go unbroken on the double unders. Cool Down: 400 Meter […]
18 November 2021
Warm-up: Coach’s Choice Strength/Skill: Push Press (10 x 2 ) Use 90% for all sets. Lift on a 2-minute clock. WOD: 12 Minute GAFAP1 HSPU2 Toes to Bar2/4, 3/6, 4/8 . . .*Masters RX: Seated DB Press (35/20) Stimulus/Focus: Shoulder smoker. Just keep moving. Cool Down: Tabata Side Planks
17 November 2021
Warm-up: Coach’s Choice WOD: Kelly 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14# Teen/Masters RX wall ball is 14/10, all else is the same. Stimulus/Focus: Benchmark time! Have fun! Cool Down: ROMWOD
16 November 2021
Warm-up: Coach’s Choice Strength/Skill: Front Squat (2 x 2 x 2 x 2 x 2 x 2) Start at 75% and get AHAP. Lift on a 2 minute clock. WOD: 6 RFT (18 Minute Clock)6 Front Squats (135/95)(95/65)12 Strict Push Ups18 Ab Mat Sit Ups24 Double Unders Stimulus/Focus: Fun with all the things! Try to […]