WOD / Blog
15 November 2021
Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 3 ) Lift on 3-minute clock. Use 85% for all sets. WOD: 15 Minute AMRAP5 Deadlifts (185/135)(135/95)7 Pull Ups10 Kettlebell Swings (1.5/1)(1/25#) Stimulus/Focus: This WOD will be extremely taxing on the grip. Try to do all work unbroken. Aim for 7-8 rounds. Cool Down: Tabata Bar Hangs
13 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!
12 November 2021
Warm-up: Coach’s Choice Strength/Skill: Floor Press (5 x 5 x 5 x 5 x 5 ) Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: 4 RFT (20 Minute Cap)25 Floor Press (115/75)(75/55)400 Meter Run Stimulus/Focus: Moderately heavy. Try to do your work in 2-3 sets each time. Run quickly! Cool Down: […]
11 November 2021
Warm-up: Coach’s Choice Strength/Skill: Get Ready to WOD! WOD: Cameron For time:50 Walking lunge steps25 Chest to bar pull-ups50 Box jumps, 24”25 Triple-unders50 Back extensions25 Ring dips50 Knees to elbows25 Wallball “2-fer-1s”, 20#50 Sit-ups5 Rope Climbs, 15′ In honor of U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, OR, died on February […]
10 November 2021
Warm-up: Coach’s Choice Strength/Skill: Review the Deadlift WOD: Deadlift for Total Weight10-5-3-1-1-1-3-5-10 Stimulus/Focus: Your goal is to lift as much weight as possible in this workout. You will lift on a 3-minute clock. Each set must be touch and go reps. You must lower the last rep. Start around 65% and see where you can […]
09 November 2021
Warm-up: Coach’s Choice Strength/Skill: Power Snatch (4 x 4 x 4 x 4 x 4 ) Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: 16 Minute AMRAP4 Power Snatches (115/75)(75/55)8 Burpees over the Bar Stimulus/Focus: This is a moderate weight and a strenuos cardiovascular movement. The longer time domain should cause […]