WOD / Blog
23 November 2021
Warm-up: Coach’s Choice Strength/Skill: Floor Press (12 x 12 x 12 x 12 x 12 x 12 ) Start at 60% and get AHAP. Lift on a 3-minute clock. WOD: Opposing Ladder For Time (10 Minute Cap)10-9-8-7-6-5-4-3-2-1Strict Push Ups1-2-3-4-5-6-7-8-9-10Floor Press (95/65)(65/45) RX+: HSPUs and 135/95 Stimulus/Focus: Push-push workout. Try to complete sets unbroken. Cool Down: […]
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