WOD / Blog
22 March 2022
Warm-up: Coach’s Choice Strength/Skill: Review The Movements WOD: Partner WOD for Time*One partner works, one partner rests*100 Dumbbell Squats90 Ring Rows80 Alternating Dumbbell Snatch70 Toes to Ring60 Dumbbell Hang Power Cleans50 Ring Pull Ups40 Dumbbell Front Rack Lunges30 Ring Push Ups20 Dumbbell Thrusters10 Ring Dips RX: (50/35)(35/20) Cool Down: Partner Choice
21 March 2022
Warm-up: Coach’s Choice Strength/Skill: Push Jerk (5 x 5 x 5 x 5 ) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 5- 2 Minute Rounds20 Dumbbell Step Overs (50/35)(35/20)(24/20)Max Effort Dumbbell Push Jerks (50/35)(35/20)*Rest Two Minutes Between Rounds*Score is Total DB Push Jerks in All Rounds Stimulus/Focus: Strive to get […]
19 March 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!
18 March 2022
Warm-up: Coach’s Choice Strength/Skill: Front Squat (6 x 6 x 6 x 6 x 6 x 6) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: For Time (15 Minute Cap)100 Double Unders21 Front Squats (115/75)(75/55)21 Push Press (115/75)(75/55)100 Double Unders15 Front Squats (115/75)(75/55)15 Push Press (115/75)(75/55)100 Double Unders9 Front Squats (115/75)(75/55)9 […]
17 March 2022
Warm-up: Coach’s Choice Strength/Skill: Partner Deadlift (15 Minutes to Work the Skill) WOD: Happy St. Patrick’s Day 17 Minute Partner WOD Partner A: 17 Slam Balls (30/20)Partner B: ME Row (Calories)SwitchPartner A: 17 Strict Push UpsPartner B: ME Row (Calories)SwitchPartner A: 17 Goblet Squats (1.5/1)Partner B: ME Row (Calories)SwitchPartner A: 17 Pull UpsPartner B: ME […]
16 March 2022
Warm-up: Coach’s Choice Strength/Skill: Floor Press (10 Minutes to Find Heavy for the Day) WOD: 20 Minute EMOTMEven: Max Effort Floor Press (60% from Today)Odd: 1 Minute Plank Hold (On Hands or Forearms–Not Side Planks)*Must hold the plank for the entire minute to RX the workout. Stimulus/Focus: This workout will test your midline strength. Get […]