WOD / Blog
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 […]
05 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!
04 February 2022
Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (2 x 2 x 2 x 2 x 2 ) Start at 80% and get AHAP. Lift on a 2 minute clock. WOD: 8 Minute AMRAPMax Effort Unbroken Shoulder Press (95/65)(65/45)*Every break=25 Jumping Jacks*Score is total shoulder press reps. *Two minutes to rest before the next AMRAP. 8 Minute […]
03 February 2022
Happy 45th Birthday Coach Lisa! Warm-up: Coach’s Choice Strength/Skill: Review the movement standards and get ready to work! WOD: Lisa’s Birthday WOD: “Fabulous 45”45 Minute Partner AMRAPWith only one partner working at a time, complete as many rounds as possible in 45 minutes-first movement listed is RX, second movement is RX+.45 HRPUs/HSPUs45 Deadlifts (65/45) (95/65)45 […]