WOD / Blog
19 October 2021
Warm-up: Coach’s Choice Strength/Skill: Front Squat (3 x 3 x 3 x 3 ) Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: 10 RFT (20 Minute Cap)5 Front Squats (165/115)(115/75)5 Strict Handstand Push Ups Stimulus/Focus: This should be a challenging workkout. The load is heavy and the gymnastics movement is challenging. […]
18 October 2021
Warm-up: Coach’s Choice Strength/Skill: Split Jerk (1 x 1 x 1 x 1 x 1 x 1 x 1 ) Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: 5 RFT (10 Minute Cap)100 Meter Run10 Burpees RX+: 15 Burpees Stimulus/Focus: This is a gasser. Push hard. You won’t want to, but […]
16 October 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!
15 October 2021
Warm-up: Coach’s Choice Strength/Skill: Back Squat (10 x 10) Stimulus/Focus: Crush the legs! Lift out of the rack and on a 3-minute clock. WOD: Max Effort 1-Mile Run Stimulus/Focus: Run fast when your legs are fatigued. The run will start when the last three-minute lift clock expires. Cool Down: Put away your gear!
14 October 2021
Warm-up: Coach’s Choice Strength/Skill: Floor Press (4 x 4) Use 80% for all sets. Lift on a 3-minute clock. WOD: 20 Minute AMRAP2 Rope Climbs20 Alternating Step Lunges10 Ring Push Ups Stimulus/Focus: To climb the rope efficiently you need to engage your upper body, lower body and midline. The movements in the workout will tax […]
13 October 2021
Warm-up: Coach’s Choice Strength/Skill: Get Ready to WOD: 500 For Time . . . I think!105 Double Unders52 DB Hang Power Snatch86 Air Squats74 DB Hang Power Cleans42 Mountain Climbers26 DB Overhead Squats61 Seated Knees to Elbows34 DB Thrusters8 Wall Walks12 Man Makers *One DB for all DB movements. Use (35/20)(20/15).*Must finish one movement before […]